· Attach a straight bar to the pulley on the floor.
· Stand with your feet shoulder width apart, your abs drawn in and your back straight.
· Grasp the bar with an overhand grasp (your palms facing downwards) and pull it up towards your waist, this is the starting position.
· Raise the bar up to in line with your shoulders.
· Pause at the top and rotate your shoulder blades together.
· Lower the bar in a controlled motion to the starting position.
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