Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Upper Back
Set a smith bar or rack bar at waist height and lie underneath it.
Grip slightly wider than shoulder width with straight arms and your body hanging.
Brace abs and glutes so the body forms one straight line from heels to head.
Pull your chest to the bar with elbows around 45 degrees until your chest touches or nearly touches it.
Hold for a second pinching the shoulder blades, then lower under control to straight arms.
The flatter your body, the harder the exercise.
Letting the hips sag so only the upper body reaches the bar.
Leading with the chin while the chest stays far from the bar.
Cutting the range so the arms never fully straighten.
Setting the bar so high there is barely any load left.
Lower the bar to make it harder, or bend the knees and plant your feet to make it easier.
A solid home pulling option; a sturdy table edge works when there is no bar.
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