Setup & Positioning
"Set a barbell in a rack at about waist height, or use a Smith machine or suspension straps. Lie underneath the bar, grab it with an overhand grip slightly wider than shoulder-width, and straighten your legs so your body forms a straight line from head to heels. Keep your core braced and your shoulders pulled down and back."
Key point: “Your body stays in one straight plank—avoid letting your hips sag or pike.”
Execution
"Pull your chest toward the bar by driving your elbows back and squeezing your shoulder blades together. Keep your wrists straight and your neck neutral. Once your chest touches or nearly touches the bar, pause briefly, then lower yourself back to full arm extension under control."
Where You Should Feel It
- Lats, rhomboids, and traps pulling the weight
- Biceps assisting the movement
- Core muscles stabilizing your body line
Where You Shouldn’t Feel It
- Lower back strain from sagging hips
- Neck tension from craning up
- Shoulder discomfort from flaring elbows too wide
Breathing
"Exhale as you pull up, inhale as you lower down."
Common Mistakes to Avoid
- Hips dropping or lifting – Maintain a straight-line plank position.
- Using momentum – Keep the pull smooth and controlled.
- Flaring elbows excessively – Keep them at about a 45-degree angle.
- Cutting the range short – Pull until your chest nearly meets the bar.
