Grasp handles, vertical grips. Sit in good body alignment (abs tight, chest up, back straight). Place feet firmly on floor or foot plates with knees bent. Squeeze together (retract) shoulder blades while, in a controlled motion, pull handles toward you bringing elbows back as far as possible while keeping forearms parallel to floor. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

Lock feet in, with pad comfortably on hips. Cross arms over chest. If using weight, hold weight plate at chest level. Pressing hips into the pad, relax the spine. Squeeze together (retract) shoulder blades. In a controlled motion, lift head and shoulders up until spine is comfortably hyperextended. Avoid hyperextending the neck. Maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.