Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse grip and grab the bar. Keeping your body tight raise up by pulling your elbows as far back as you can and squeezing your back. Try and touch your chest to the bar. Slowly lower back down so your arms are straight and repeat. Exercise description and photo by Michael Diebler.