Step 1
Starting Position: From either a seated or standing position, grasp the handles or bar with a closed, pronated grip (palms facing forwards and thumbs wrapped around the handle/bar) with a grip wider than shoulder-width. If standing, assume a split-stance position for better stability, stiffening your core and abdominal muscles to keep your torso erect to prevent excessive arching in the low back.
Step 2
If sitting, lean backwards slightly with your feet firmly placed on the floor, securing your thighs under a pad to anchor your body. Extend your elbows, set your scapulae to avoid shrugging (depress and retract or pull your shoulders and back) and stiffen your core and abdominal muscles to avoid any arching in the low back.
Step 3
Downward Phase: Gently exhale and pull the bar down towards the upper chest, guiding your elbows down towards your sides in a nice straight line. To emphasize the back muscles, think about pulling your elbows to your ribs. Continue to pull until the handles or the bar touch the upper-chest area or the elbows begin flare backwards. Maintain your torso position throughout the movement (standing vertical or sitting with a slight backwards lean).
Step 4
Upward Phase: Inhale and slowly allow the elbows to extend back to the starting position, but avoid the tendency of the scapulae (shoulder blades) to shrug upwards. 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.