This is an exercise for rear deltoid,shoulder, biceps and back strengthening. · Set the bar to the lowest setting. · Place your feet shoulder width apart with a slight bend in the knees. · Bend at the waist while keeping your back straight and chest parallel to the floor. · Grasp the bar slightly wider than your shoulders with an overhand grasp and your arms straight with a slight bend in the elbows. · Raise the bar with a controlled motion to the lower part of your chest by bending and elevating your elbows. · Hold for a moment and then lower to the starting position. · Repeat.