Middle Back, Upper Back
Biceps, Lats, Traps, Shoulders
Watch Tutorial
https://www.youtube.com/shorts/Hsq1mYEJtqk
https://www.youtube.com/shorts/Csnx1acSasA
https://www.youtube.com/shorts/--A2hMINJS8
https://www.youtube.com/shorts/qTPXZ0mUIuU
https://www.youtube.com/shorts/ttE2yo_DX6c
https://www.youtube.com/shorts/NbBvPv73bg8
Place bar under bench.
Lie prone on bench, chest supported.
Grasp bar overhand, medium grip.
Arms extended down.
Pull bar towards bench/chest.
Squeeze shoulder blades.
Lower slowly.
Repeat.