1 - Stand over the T-bar with your feet shoulder-width apart, straddling the bar, and hinge at the hips until your torso is at roughly a 45-degree angle to the floor.
2 - Keep your back flat, chest up, and core braced throughout the movement.
3 - Grip the handles or the bar with both hands using a neutral or overhand grip.
4 - Pull the bar up toward your chest by driving your elbows back and squeezing your shoulder blades together at the top of the movement.
5 - Pause briefly at the top, ensuring maximum contraction in your upper and middle back muscles.
6 - Lower the bar back down in a controlled manner until your arms are fully extended.
7 - Repeat for the desired number of repetitions, maintaining a stable torso throughout.
