This exercise works both the back and biceps effectively.
STEP 1. Sitting on a bench, grab a bar with a false overhand – thumb on the same side as your fingers – shoulder-width grip.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
Target: Arms Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius