Set a bar (e.g., Smith machine, rack) at waist height.

Lie underneath the bar, face up.

Grasp the bar with a wide overhand grip (wider than shoulder-width).

Extend legs, keeping body straight from head to heels, core engaged.

Pull your chest towards the bar by bending elbows and retracting shoulder blades.

Keep elbows flared out due to the wide grip.

Pause briefly at the top, then slowly lower back to the starting position.

Repeat for the desired number of repetitions.