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Position yourself under a bar or a rail. You can also use a Smith Machine or a bar across a squat rack. While hanging from the bar, squeeze your glutes (butt muscles) to raise your hips to a straight line.
Pull your elbows back and down bringing your chest up to the bar. The easiest way to bring the chest forward is to thing about bringing the shoulders back and squeezing the shoulder blades together.
Lower yourself under control until your arms are straight once more. Keep the hips straight the entire time.
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