Starting Position: From either a seated or standing position, grasp the handles or bar with palms facing forward and thumbs wrapped around the handle/bar. Hands should be wider than shoulder-width. If standing, use a split-stance position for better stability. If sitting, lean backward slightly with your feet firmly placed on the floor, securing your thighs under a pad to anchor your body. Brace your core and abdominal muscles to stabilize the spine.
Straighten your elbows. Pull your shoulder blades down and back. Engage your abdominal muscles to stabilize the spine. Do not allow the shoulders to shrug or the back to arch.
Downward Phase: Gently exhale and pull the bar/handles down to the upper chest. Your elbows should glide down toward your sides in a nice straight line. To emphasize the back muscles, think about pulling your elbows to your ribs. Maintain your torso position throughout the movement (standing vertical or sitting with a slight backwards lean).
Upward Phase: Inhale. Using a slow and controlled movement straighten the elbows and return to starting position. Do not allow the shoulder blades to shrug. Maintain the position of your torso.
Visualize your arms moving in a "V" formation where the downward phase moves your elbows down in a straight line towards the sides of your hips.