Place a cambered bar underneath an exercise bench. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal. After a second hold at the top, lower back down to the starting position slowly as you inhale.