Barbell Bench Pull

1. 1 - Set a flat bench high enough so a barbell can hang below you without touching the floor when your arms are fully extended.
2. 2 - Lie face down on the bench with your chest supported, legs straight or feet braced for stability, and eyes facing the floor.
3. 3 - Grip the barbell with an overhand grip slightly wider than shoulder-width.
4. 4 - Start with your arms fully extended and shoulders pulled down away from your ears.
5. 5 - Pull the barbell upward toward the underside of the bench by driving your elbows back and squeezing your shoulder blades together.
6. 6 - Pause briefly at the top, then lower the barbell under control until your arms are fully extended again.
7. 7 - Repeat for the desired number of repetitions while keeping your torso firmly against the bench.