The second part of the drill

3) Inverted Dumbbell Cleans: Also performed lying prone on an incline bench this movement takes advantage of the coordination of the isometric contractions of the retractors and rotational movements propagated by the deltoids and rotator cuff. Lets face it, back work is a pain in the ass! In most gyms it is the most abused and neglected part of the body that absolutely everyone hates. Initiate the exercise with complete shoulder extension and simultaneous retraction/depression of shoulder blades. After all you cant see the back in the mirror, so what good is it? For most bodybuilders it formulates the core of a complete posterior, which legends like Yates and Coleman took to another level. Basically shrug your shoulders DOWNward. This drill is great for teaching one to properly engage the lats during vertical pulling movements (pull-ups, lat pull downs. Hang dumbbells in front of your face with hands completely pronated.
 Perform anywhere from 5-12 reps and put an isometric hold at the top every now and then to kill yourself. 1) Shrug "Downs": These should really be named "Scapular Depressions," but who knows what that means? Anyways, assume a slightly outside shoulder-width grip on a pull-up bar, as if you were going to perform a pull-up. For all you "belly" benchers make sure CNC spring making machine your elbows are angled toward your ribs to strengthen your lats in that same groove. Etc. From here tighten your spine so it is flat and to take out arm slack.2) Real Chest Supported Rows: Not done on the goofy machine that retails for $2000, this is performed while lying prone on an elevated bench.
The second part of the drill requires that the lifter reverse direction into shoulder flexion while bending the elbows to 90 degrees until complete flexion in realized. From here let your body hang as long as it can from the bar. For Olympic weightlifters the back serves as the main part of the musculature for pulling and overhead support. For powerlifters it was summed up by the great Jon Kuc that, "the back IS the powerlifts!" For everyday guys a complete looking back lets everyone else know that you know what the you are doing. (Preferably with one end propped up on a 4-6 inch block or using an adjustable incline bench). (AKA- sucking the shoulder blades down and back).
As soon as you feel your deltoids in your ears PULL the shoulders (more specifically the head of the humerus) down into the socket without bending the elbows. Grab a pair of dumbbells (or a loaded MacDonald bench bar with the camber facing up) from the floor in front of you.) and was a staple in Ernie Frantzs bench training. Here the elevators, retractors, and external rotators are getting ample work. Begin the movement by squeezing the shoulder blades together and continuing to pull until the apparatus hits or is at the level of the bench. (Like you did when you were kid trying to make yourself taller). Whatever the reason may be, everyone's work out program should include at least one of the following three exercises.