An exercise for your upper back, shoulders and arms.

Stand holding a weight bar with your feet hip-width apart, in the Neutral Spine Position. Flex your knees and lean forwards from your hips, letting the bar drop with gravity, keeping your shoulders in the Butterfly position throughout the exercise.

Draw the bar towards your chest, keeping your elbows high and your forearms vertical. Hold for a second and lower the bar, making sure you keep your shoulder blades in the Butterfly even as you lower the bar.