How to do it
Keep your wrists straight and grip firmly throughout each rep.
- 1
Set the bar at waist height on a Smith machine or squat rack.
- 2
Lie underneath the bar, and grab it with an overhand grip, slightly wider than shoulder-width apart.
- 3
Position yourself with your heels on the ground, body straight, and arms fully extended.
- 4
Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
- 5
Pause at the top, then slowly lower yourself back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your body in a straight line from head to heels, engaging your core to prevent your hips from sagging. This will maximize the engagement of your back muscles.
Common mistakes
- ✕Shrugging the shoulders toward the ears
- ✕Flaring the elbows out wide during the pull
- ✕Shortening the range with partial reps