-Grip the bar with an overhand grip, shoulder-width apart

-Hang with your arms fully extended, relax your shoulder blades and bring your shoulders towards your ears

-Depress and retract your scapula (shoulder blades) to lift your body slightly

-Keep your arms straight, focusing on moving your shoulder blades

-Engage your core and avoid swinging

-Slowly disengage your scapula and return to a relaxed position