Purpose

(1) To work the lower lats and the serratus.

(2) To stretch the pectorals, and widen the rib cage.

Execution

(1) Lie on your back on a flat bench.

(2) Place a barbell (or E - Z curl bar) on the floor behind your head, and reach back and grasp it. You can also have your training partner assist you in getting the bar in starting position.

(3) Keeping your arms bent, raise the bar and bring it just over your head to your chest.

(4) Lower the bar slowly back to the starting position, without letting the bar touch the floor.

Tips

(1) If necessary, you can have your training partner sit on your knees to stabilize the motion if the weight is very heavy.

(2) Machines can hit the back in similar, but different ways, and should be included in your workouts as well