A compound movement targeting upper back and biceps. Kneel on pad, leaning back slightly with weight on heels, keeping back slightly arched. This is primarily a back exercise, so don’t just pull with arms- focus on shrugging the bar into your chest (pull shoulders back) and making your scapulae (shoulder blades) come together. Keep torso stationary as possible and avoid using momentum. Pause at bottom and allow bar to rise slowly. A variety of grips (narrow, wide, overhand, underhand) may be used with this movement slightly different emphasis on targeted muscles.