Body Parts

  • Back
  • Biceps
  • Shoulders
  • Posterior Deltoid
  • Biceps Brachii
  • Rhomboids


  • Stand up with the torso bent at a 90 degree angle.
  • Place the legs at shoulder width.
  • Bend the knees slightly.
  • Hold the bar with the thumbs pointing in.
  • Place hands much wider than shoulder width.
  • Keep the arms extended vertically.
  • Incline the torso to place the bar in front of the knees.
  • Avoid arching the back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Pull the bar to the chest.
  • Keep the elbows pointing out.
  • Keep the torso and legs rigid.


Keep the head aligned with the torso. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight. Never lock the knees.