Mid-Back, Lats (Latissimus Dorsi)
Lower Back (Erector Spinae), Biceps
Proper Exercise Technique
Using an overhand grip, hold the bar just inside of shoulder width. Pick the bar up off the ground and place your feet about shoulder width apart. Position your back so that it is slightly above parallel to the ground and full extend your arms toward the ground. Keeping your back flat and arched, pull the weight up to the area just below your rib cage. Keep your elbows close to your body throughout the entire movement and squeeze your back together as the bar touches your body. Hold the bar in the contracted position for a brief second and then lower the weight back to the starting position.