1 - Stand with your feet shoulder-width apart, with the barbell positioned over your mid-foot.
2 - Hinge at the hips, pushing them back while maintaining a neutral spine, until your torso is at approximately a 45-degree angle or parallel to the floor.
3 - Grip the barbell with a wide, overhand (pronated) grip, hands positioned wider than shoulder-width apart.
4 - Engage your core and retract your shoulder blades slightly to stabilize your upper back before initiating the pull.
5 - Drive your elbows out wide and pull the barbell toward your upper chest or lower sternum, squeezing your upper back and rear deltoids at the top of the movement.
6 - Lower the barbell in a controlled manner back to the starting position, allowing a full stretch in the lats and upper back.
7 - Repeat for the desired number of repetitions, maintaining a rigid torso and neutral spine throughout.
