•Posture: Slightly bend the knees and lean the upper body at a 45° angle, keep the back straight and engage the core •Grip: Hold the dumbbells with palms facing each other (neutral grip) •Movement: Pull the elbows close to the body → pull towards the side of the belly button, contract the back for 1 second at the peak •Lowering: Slowly extend to stretch the latissimus dorsi •Caution: Do not round the back, avoid using momentum, do not shrug the shoulders •Sets/Repetitions: 3–4 sets × 8–12 reps •Rest: 90 seconds to 2 minutes between sets * Fix the back, pull the elbows back, pull with the latissimus dorsi