How to do it
Press your feet firmly into the floor behind you during each repetition.
- 1
Set an incline bench to a 45-degree angle and lie face down with your chest against the bench.
- 2
Hold a barbell with an overhand grip, hands shoulder-width apart, and let it hang directly below your shoulders.
- 3
Pull the barbell towards your waist, retracting your shoulder blades as you lift.
- 4
Pause at the top of the movement, then slowly lower the barbell back to the starting position.
Expert tip
Maintain a neutral spine and avoid jerking the weight; use a controlled tempo to maximize back muscle engagement and minimize momentum.
Common mistakes
- ✕Pulling the barbell toward the chest
- ✕Flaring the elbows out to the sides
- ✕Lifting the chest off the bench pad