1. Find a sturdy doorway that can support your weight. The door should be fully closed to ensure safety.
2. Stand facing the open side of the doorway and grasp each side of the doorway at about shoulder width apart. Ensure that your grip is secure, with your thumbs pointing upwards if that's comfortable.
3. Walk your feet forward while leaning back until your body is at a desired angle. The further your feet are from the door, the more challenging the exercise, as you'll need to lift more of your body weight.
4. Begin with your arms fully extended, and tighten your core to keep your body straight and rigid from your head to your heels.
5. Initiating the movement with your back and biceps, pull your chest toward the door by bending your elbows and squeezing your shoulder blades together.
6. Continue to pull yourself forward until your chest nearly touches the door or until your shoulder blades are fully retracted.
7. Pause briefly at the top of the motion, ensuring a full contraction in your back muscles.
8. Slowly extend your arms to return to the starting position, maintaining tension on your back and biceps.
9. Repeat for the desired number of repetitions. Aim to perform the exercise with controlled tempo, for example, 2 seconds pulling in, 1-second hold, and 2-3 seconds returning to the starting position.
Make sure to breathe throughout the exercise, exhaling as you pull towards the doorway and inhaling as you return to the starting position. Adjust the difficulty by changing your foot positioning, and always prioritize form over speed or reps to reduce the risk of injury and maximize the effectiveness of the exercise.
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