This has become one my favorite "bodybuilding" back exercises. It's simply unparalleled when it comes to the focused development of the latissimus dorsi, with a special emphasis on the lower portion of the lats.
Simply stand in front of a seated row machine and grab the bar. Bend forward at the waist, as if you're on a crotch rocket. Keeping that same low position, row to about the bellybutton area. Really stretch the lats at the bottom portion of the movement, using the full range of motion. No half reps!
Like it? Then next time replace the bar with a handle and do it one arm at a time.
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If you can do this, you're officially a bad-ass. If not, well, just trying it will make you a bad-ass. Check it out.
The true Master Blaster pontificates on shoulder training, adding muscle without putting on fat, BCAA's, whole eggs vs. egg whites, hot Asian chicks, recruiting more motor units, dumb exercises, bar speed, and his inability to love. (We made up that last one.)
Still doing ordinary shrugs for trapezius development? Ready to crank it up a notch, build some trap size, strengthen your thoracic erectors, and train your stinkin' core? Then add overhead shrugs to your program!
Smoke your entire lower body, especially your glutes. Try this.