1. Lying under a squat rack.
2. Secure a barbell in the squat rack about3 to4 feet above the floor.
3. Lying under the bar, grab it with a shoulder-width overhand grip.
4. Hang at arm's length from the bar with your legs straight in front of you.
5. Pull your chest to the bar.
6. Pause, then lower yourself back down to the starting position.
Be sure to: Keep your core tight and your head in line with your spine.
You should feel it: Working your upper-back and shoulders.