This is a good overall all exercise for the chest, back and core muscles. You should use a Smith Machine or stable tall weight rack for this exercise.
- Lie under a bar so that the bar is at mid chest level and your feet are firmly on the floor.
- Draw your abs in and keep your back flat.
- Using your arms, lift and row your body towards the bar.
- Pause for a moment and with slow controlled movements lower your self back to starting position.
- Keep your back flat throughout this exercise.