- Setting: Feet shoulder-width apart, knees slightly bent for stability - Upper body: Straighten the back and lean forward at a 30-45° angle, core tightly engaged - Grip: Palms facing each other (neutral) or choose overhand grip - Movement: Pull elbows along the sides, contracting the middle and lower back, avoid upper body swaying ❌ - Cautions: • Do not round the back • Do not use momentum to lift, control the movement • Do not completely rest on the floor, maintain tension