1. Set up a bar in a squat rack or Smith machine to about waist height. Ensure it is secure and can bear your body weight.
2. Lie underneath the bar and grab it with a wide overhand grip, your hands should be slightly wider than shoulder-width apart.
3. Position yourself with your knees bent and feet flat on the floor. Your body should be in a straight line from your head to your knees.
4. Engage your core and ensure that your hips are lifted so that your body is straight and not sagging.
5. Pull your body up towards the bar by bending your elbows and squeezing your shoulder blades together. Your chest should come close to the bar without touching it.
6. Pause briefly at the top and then slowly lower yourself back down to the starting position.
7. Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled and that the primary movement is coming from your back muscles while your core stays engaged throughout the exercise. Adjust the difficulty by changing the height of the bar; a higher bar will be easier, and a lower bar will be more challenging.
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