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Middle Back
Biceps, Lats
Set bar (Smith machine/rack) or suspension straps at waist height.
Position yourself underneath, facing up.
Grasp bar/handles, overhand grip, slightly wider than shoulders.
Extend legs, body straight head to heels (easier: knees bent). Engage core.
Pull chest towards bar/handles, retracting shoulder blades, bending elbows.
Pause briefly.
Slowly lower back to start.
Repeat.