Muscles trained: Upper Back, Biceps
Stand facing a loaded barbell set just below waist height in the rack. Grab the bar with a pronated, shoulder-width grip and take a step back from the rack. Begin by keeping an arch in your back as you bend your knees and lean over at the waist until your torso is parallel to the floor. Once there, with your arms hanging down beneath your shoulders, use your upper back and biceps to pull the weight up to your chest. Pause lower, and repeat. Using a pronated grip with the elbows out will target the scapular retractors more, while using a supinated grip with your elbows held in close to your body works the lats and biceps to a greater degree.