1 - Set the bar on the Smith Machine to approximately hip height and load it with the desired weight.
2 - Stand facing the bar with your feet shoulder-width apart, hinge at the hips until your torso is roughly parallel to the floor, and grip the bar with an overhand grip slightly wider than shoulder-width.
3 - Unrack the bar by rotating the safety hooks and let it hang at arm's length directly below your chest.
4 - Retract your shoulder blades and pull the bar up toward your lower chest or upper abdomen, driving your elbows back and keeping them close to your sides.
5 - Squeeze your upper back muscles at the top of the movement, holding for a brief moment.
6 - Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms.
7 - Repeat for the desired number of repetitions, then re-rack the bar by rotating the safety hooks back into place.
