1 - Set up a GHD (Glute Ham Developer) machine and adjust the foot pads so your feet are secured firmly in place.
2 - Position yourself face down on the GHD with your hips resting on the hip pad and your upper body hanging off the front in a neutral, slightly hinged position.
3 - Hold a dumbbell, barbell, or use bodyweight with arms extended straight down toward the floor, maintaining a neutral spine.
4 - Initiate the movement by retracting your shoulder blades and driving your elbows back and up toward your hips.
5 - Pull the weight (or your arms) upward until your elbows are at or slightly above torso level, squeezing your upper back muscles at the top.
6 - Slowly lower back to the starting position in a controlled manner, allowing a full stretch at the bottom.
7 - Repeat for the desired number of repetitions, keeping your core braced and spine neutral throughout.
