Close Grip Front Pulldowns for your lats
This strengthens your lats. These muscles are used in all pulling motions so over time it gets easier to pull things off shelves, pull a vacuum cleaner across the floor, wipe off counters and table tops, etc. This exercise also works your biceps, improving arm and grip strength.   Sit on your weight bench and look ahead as you pull the bar down and towards yourself, all the way to your upper chest. Lean back some and slightly arch your back as you do the motion. Concentrate on using your back muscles rather than your arms.   Hook your legs under the weight bench for stability or as shown above, place a barbell across the top of your knees but under your rack's safety pins to keep you on the bench.

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