This compound strengthening exercise trains Middle Back, shoulders, biceps and lats.

Instructions to perform this workout properly

• For starting position, bend your waist little bit, hold barbell using your palms where your palms will be facing your face.Keep your back straight and it should be parallel with floor with your head up (looking forward).
• Holding everything as they are, lift the barbell  without applying any force from front arm. You should feel pressure in your back and breathe out while doing this step. Breathe in when you release this position and go back to starting position.
• This exercise is not advisable for those with back problems. Use weights according to your limits.
• For variations one can use Dumbbells.

Video Demos showing how to execute this exercise properly

video demo 2