Follow These Steps:
Step 1. With knees bent and your chest slightly parallel to the floor, lift the bar from the rack (or floor) and slowly bring it towards your chest. With the bar in both hands, extend your arms in front of you. This will be your starting position.
Step 2. Exhale and pull the bar up to your chest. Squeeze your lats and hold the contraction for 2-3 seconds. Keep a bend in your knees. Keep your chest up and your back straight.
Step 3. Inhale as you slowly return to the starting position. Rest between sets.
Step 4: Repeat these steps to complete your sets.
Primary Muscle: Middle Back
