Skill level
Beginner
Type
Strength Training
Equipment
Barbell
Body Parts
Back

Step-by-step instructions

1. Load one side of a barbell with weight, place the other end of the bar on the floor and secure it in a corner of the gym. Straddle the bar near the plate-loaded side, with your feet spaced shoulder-width apart, and bend over and close-grip under the plate. Keep your back arched and tight, your head in a neutral position and your knees slightly bent. This is your starting position.
2. Keeping your abs tight, pull the bar toward your chest, squeezing your shoulder blades together at the top. Hold for a brief count, then slowly lower the bar along the same path until you feel a good stretch in your back muscles and your arms are near full extension. Stop just short of allowing the weight to touch the floor. That's one rep.