Primary Muscles Worked:  Latissimus Dorsi (large muscles on the side of the back, Trapezius (muscles on the upper back) and Biceps

1.    Start Position:  Slowly bend forward at the hips, keeping the back flat and allowing for a slight bend in the knees.  Abs contracted.  Be mindful to keep a neutral neck and spine.  At this point, your torso should be parallel to the ground, with arms fully extended, holding the weights.
2.    Execution:  Moving only your arms.  Slowly bend the elbows and pull the weights up until the elbows are level with or just past the torso.  Contract your shoulder blades together in the back.  Try to keep your shoulders down away from your ears.  Remember to exhale as you pull.
3.    Inhale and slowly lower down to the start position.  
4.    Be sure to keep your abs contracted throughout the movement to support and protect the lower back.
5.    Avoid this exercise if you have low back problems or feel any pain in the low back (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    This exercise can also be performed by isolating one arm at a time, with one hand supported on a bench or ball.
•    Making the mind muscle connection will insure that you get the most out of the exercise.