Why do it: Most people do this move as a way to add mass to their upper back, but Paul says it engages your core and lower back too. Plus, because you use both arms to move the weight — and do it with a strong grip — you can really load up the bar.
How to do it: Stand over a T-Bar machine. If you don’t have one in your gym, load up one side of a barbell and slide the other end into a corner. Straddle the bar and pick up the weighted side with both hands. Keeping your weight in your heels, bend your knees slightly and make sure your back is flat. Slowly lift the weight up to your chest, pulling your elbows back behind you. Return the weight to the starting position and repeat.