How to do it
Keep your neck long and your chin slightly tucked.
- 1
Lie face down on a flat bench set inside a squat rack, with the barbell positioned below you.
- 2
Grasp the barbell with a pronated grip (palms facing down) slightly wider than shoulder-width.
- 3
Pull the barbell towards your lower ribcage, squeezing your shoulder blades together.
- 4
Lower the barbell with control to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core tight and back flat on the bench to prevent arching and to maintain proper alignment during the exercise.
Common mistakes
- ✕Elbows flaring wide on the pull
- ✕Pulling the bar up to the chest
- ✕Bouncing the bar off the rack supports