The muscles that we are focusing on are the Latissimus Dorsi, Posterior Deltoid, Rhomboid, and Trapezius. Biceps and forearms are working but we are not isolating them, yet. This motion can be done with dumbbells or a barbell as well. Now start in a standing position, then with your knees slightly bent, bend over at the waist until your back is close to being parallel to the floor. Pull the bar to the chest focusing on squeezing you shoulder blades together.
Upright row is our next exercise.
This is a similar motion but in a standing position. Upright row can be done with dumbbells, a barbell or a low pulley cable. First place one foot in front of another. Whichever in front, as per comfort. If you have dumbbells, just hold them about the same distance apart as your shoulders.