TARGETS /// middle lats, rhomboids, traps (primary); biceps, forearms (secondary)

EQUIPMENT /// Olympic bar and plates

One of the six basic lifts, this movement adds definition and width to the middle back, and can be performed in a variety of ways. Master this one and you’ll strengthen your other lifts, improve posture, and make your waist look smaller.

[1]Grasp the bar using an overhand grip, with your hands positioned shoulder-width apart, or just slightly wider.

[2]Keeping your back flat and knees soft, bend at the ...

Get Train Like a Bodybuilder now with O’Reilly online learning.

O’Reilly members experience live online training, plus books, videos, and digital content from 200+ publishers.