MIDDLE AND UPPER BACK, BICEPS, CORE
Grasp a shorter barbell with your hands shoulder-width apart and palms facing out. Separate your feet by 2 to 4 inches and allow your arms to hang down toward your knees. Bend your knees and reach your hips back until your hands are in front of your knees. Keeping your abs strongly engaged, allow a slight arch in your lower back (A).
Bring your shoulder blades together and pull the bar toward you until it touches your torso just above your navel (B). HARD
Pause with the bar touching your torso, your chest forward and your shoulders back and down.
Keeping your shoulders drawn inward, release the bar back to the start (A). EASY
Why It’s Perfect for You
The traditional wide stance will put too much pressure on your lower back because of your wider hips. You’ll feel more stable (and protect your lower back) if you keep your feet close together. By bending forward at an angle, this exercise hits the back at the bottom of the shoulder blades to improve shoulder stability. The narrow underhand grip allows you to strengthen your back without creating width. The hand position puts emphasis on the biceps.