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Lie face down on a high bench, with your head at one end. You may simply need to raise a normal bench with two secure step boxes in order to commence the exercise with your arms straight, weight off the floor.
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A number of hand positions can be used, close - normal - wide, however having a wide grip will maximize exercise benefit for your back muscles.
Smoothly pull the bar up towards the underside of the bench at chest level, aiming to squeeze your shoulder blades together.
Return back under control towards the floor until your arms are straight. Aim to keep the weight off the floor during your reps, as this will keep your muscles under contraction.
You may want to place a mat under your lifting area to protect the floor when you finish your lift - if the weight needs to be dropped more than a few inches you should ask for two spotters to take the weight back to the ground in order to protect both the gym floor and the weights.
This is an excellent exercise for rowers, as it targets the muscles used during the final phase of the upper body pull.
Look in the STRENGTH TRAINING for advice on how to train your body for your own specific goals.
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