1 - Start by lying face down on a bench with your chest and stomach against the bench’s surface. Your feet should be flat on the floor on either side of the bench.
2 - Grip a barbell with both hands using an overhand grip (palms facing down), slightly wider than shoulder-width apart.
3 - Extend your arms and let the barbell hang toward the floor.
4 - Engage your back muscles, specifically your lats and upper back, and pull the barbell up toward your lower ribcage while keeping your elbows close to your body.
5 - Squeeze your shoulder blades together at the top of the movement, then lower the barbell back to the starting position under control.
6 - Repeat the motion for the desired number of repetitions.
