This is exercise is great for building a strong back. It primarily targets the middle of the back and your lats.
1) Position the bar about waist height. You may also use a smith machine.
2) Position your hands on the bar about with a wider than shoulder width apart. Position your body straight with your heels on the ground. Arms should be fully extended.
3) Flex your elbow and pull your chest to the bar. Squeeze your shoulder blades as you perform the movement. Pause at top, and return to the starting position.
If you have any additional tips for this exercise, please let me know in the comments below and I will add them to this card. :)