Grasp the bar with an underhand grip, with your hands being shoulder-width apart, and lean back slightly while keeping your back straight.
Pull the bar down towards your chest by squeezing your shoulder blades together and bending your elbows.
Hold this position for a second, ensuring that the bar is close to your chest and your elbows are close to your sides.
Slowly extend your arms back up to the starting position, allowing the bar to rise while maintaining control, and then repeat the movement for the desired number of reps.
Pro Tip
Controlled Movement: Avoid jerking or rapid movements. Pull the bar down in a slow, controlled manner and resist the weight as you return to the starting position. This will maximize muscle engagement and reduce the risk of injury. Full Range of Motion: Ensure you're fully extending your arms at the top of the movement and pulling the bar all the way down to your chest at the bottom. Half-reps won't fully stimulate the muscles and could lead to imbalances. Don't Overload: Lifting more weight than you can handle can lead to poor form and potential injuries. Start with a manageable weight and gradually increase it as your strength improves. Keep Elbows Close: A common mistake is to let your elbows flare out to the