Hold a barbell with a pronated grip (meaning that your palms are facing downwards), slightly bend your knees, and tilt your torso forward. Ensure that you are keeping your back straight and that your back is nearly parallel to the floor. Your head should be kept up and the barbell should be hanging forward in front of you. Ensuring that you keep your torso stationary, lift the barbell upwards towards your torso; try to keep your elbows as close to your body as possible. Once you reach the top contracted position, pause briefly (squeezing your back muscles) before slowly lowering the barbell (with control) back to the starting position. Repeat for the prescribed number of repetitions.