This is a good overall all exercise for the chest, back and core muscles. You should use a Smith Machine or stable tall weight rack for this exercise.

Muscle group: Back


Lie under a bar so that the bar is at mid chest level and your feet are firmly on the floor.

Draw your abs in and keep your back flat.

Using your arms, lift and row your body towards the bar.

Pause for a moment and with slow controlled movements lower your self back to starting position.


Keep your back flat throughout this exercise.

All exercises