Vertical row

It is a common strength training exercise, usually performed with the goal of increasing the size of the back and shoulder.

Hold a bar with a wide grip, stand with your feet wide at hip height and the weight resting on your thighs, pull your shoulders back, lift your chest and arch your lower back slightly. Carry with your elbows and pull the bar at the front of your body and just below your chin. Elbows should be higher than hands, slowly lower bar down to full arm extension and repeat.