This is an excellent exercise for the whole back that can be performed by people of any ability. It also works the biceps muscles and forearm muscles very effectively, so it can be used as part of an arm workout.

1 Choose a suitable weight, then kneel or stand on the platform and grip the handles. Keep you abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. Make sure that you keep your shoulders down and retracted slightly back - this will help to keep the tension on your back muscles.

2 Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.