1 - Stand with your feet shoulder-width apart and hold a barbell with an underhand (supinated) grip, slightly wider than shoulder-width.
2 - Hinge at the hips and bend your torso forward at approximately 70-80 degrees (more upright than a conventional bent-over row), keeping your back straight and core engaged.
3 - Let the barbell hang at arm's length in front of you, with your arms fully extended.
4 - Retract your shoulder blades and pull the barbell toward your lower abdomen by driving your elbows back and up.
5 - Squeeze your lats and upper back at the top of the movement, holding briefly for maximum contraction.
6 - Slowly lower the barbell back to the starting position in a controlled manner, fully extending your arms.
7 - Repeat for the desired number of repetitions while maintaining a stable torso and neutral spine throughout.
