Lie on your front on a table with your arms hanging over both sides.
Take hold of a barbell using an overhand grip.
Allow your arms to hang straight towards the ground.
Initiate the movement by pulling your shoulder blades together.
Next, pull the barbell up towards the bottom of the table.
Hold briefly and then lower the barbell in a controlled manner until your arms are straight.
Ensure that you keep your chest, torso, and legs in contact with the table throughout this movement.
