Litissimus Dorsi (Lats) and Rhomboides
Protect your lower back by keeping your abs tight and your back straight. Squeeze your shoulder blades together behind you to engage lat muscles. Hold the contraction momentarily at the point of maximum resistance before returning to starting position. Inserting a bar will lower the resistance and help balance the weight distribution. This shouldn’t be back-breaking work, so start with low resistance to ensure proper form!