This exercise develops back muscles, lats and rhomboids mainly. It improves your posture and straighten your back.
Place the barbell onto the floor. Ask someone to help you and give you the bar.
Lie down on your abdomen on an inclined bench (set at an angle of 30-40-degrees).
Make sure your arms are completely straightened, your back muscles relaxed.
As you exhale, lift the bar as high as possible, keeping your elbows close to your body.
Try to bring your shoulder blades together first. This will allow you to work out the muscles responsible for correct posture.
Pause for 1-2 seconds at the top.
As you inhale, return to the starting position.
The higher the bench angle is, the more you work out the upper part of your trapezius muscles.
The lower the bench angle is, the more you work out the large round muscles, the rhomboids, the middle and lower part of the trapezius muscles.
Select the bench with short back support to avoid pressing your forehead against the bench or turning your neck to the side.
Using a palms-down grip, you work out your back muscles, rhomboids and lower and middle parts of your trapezius muscle.
Using a palms-up grip, you use your back muscles, the upper part of your trapezoid muscles and your biceps.