There are two distinct types of pulling exercises for the upper back...vertical and horizontal (e.g. pull-ups and rows).
Normally, you'd do two separate exercises to cover each of those movement patterns, i.e. a pull-up or pulldown and a row.
This exercise allows to you hit both movement patterns in one exercise, on each rep, by dynamically changing body position partway through the rep.
You'll start with half a pull-up, bring your legs up and tilt your upper body back, then do half an inverted row.
This is definitely an advanced exercise. You'll need to be strong with pull-ups to perform this one as it requires pauses and complete control during the entire movement.
I'm using a pair of Swissies from Kensui (click here to read my full review) as handles to turn the straight bar in to a neutral grip (and to increase the range of motion of the inverted row part by a few inches).
You can also go directly to the Kensui online store to get a pair here (use code FITPOWER10 to get 10% off).
You don't have to use handles like this or a neutral grip to do the exercise, though...a straight bar chin-up supinated hand position or reverse grip (pronated) hand position will work just fine. The range of motion on the row part will be a bit shorter, though.
Start at a dead hang.
Pull halfway up until your elbows are bent 90 degrees. Stop there.
Now bring your knees up towards your chest and lean backwards. This changing of body position is very effective for a fan-shaped muscle like the lats.
Come all the way up and around until your feet are up by the bar and your torso is horizontal.
Now row your body up until your shins contact the bar. This is where the extra range of motion you get from the handles is a big benefit. If your gym has neutral grip handles with nothing in the center, that'll be even better.
Pause and hold for a moment there, then repeat the sequence on the way down.
Lower to almost the bottom of the row (don't fully straighten your elbows, though).
Bring your knees down and forward, and get your torso vertical again. Keep the elbows bent and come back around until the elbows are 90 degrees again.
Lower your knees.
Then come down to the bottom dead hang position again.
Now repeat.
Even if you're strong with pull-ups, you likely won't get a whole lot of reps with this one. Go until you aren't able to control the pauses and the movement.
The changes in body position and control in tension during the movement will really light up your lats very effectively.
I would also recommend the Two Phase Decline Dumbbell Row for an excellent rowing variation that covers mutliple planes of movement as well.
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