1. Stand facing a pull-up bar or a sturdy horizontal bar that is about chest height.
2. Reach out and grasp the bar with one hand, ensuring your grip is strong and your thumb is wrapped around the bar for safety.
3. Step back from the bar, so your body leans backward at a comfortable angle. Your arm should be fully extended and your body straight with heels on the ground.
4. Tighten your core and ensure your hips are not sagging or piking upward.
5. Begin the row by pulling your chest towards the bar using the muscles of your back and arm.
6. Pull until your hand is beside your chest or as close as comfortable, focusing on keeping your elbow close to your body.
7. Slowly extend your arm back to the starting position, controlling the movement to maximize muscle engagement.
8. Complete the desired number of repetitions with one arm, then switch to the other arm and repeat the same number of reps.
9. Maintain a neutral spine throughout the exercise and avoid jerky movements or swinging.
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