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Grip the bar/handle at shoulder width, shoulders down and back, core braced.
1. Grip the bar wider than shoulder width, sit tall under the pad.
2. Pull the bar down to your upper chest, elbows driving down.
3. Return under control to a full stretch overhead.
Exhale as you pull, inhale as you return to the start under control.
Using momentum to yank the weight, shrugging instead of pulling with the back.
Keep the spine neutral throughout; do not let the lower back round to complete the rep.
Beginner: Use a lighter stack and focus on the stretch.
Intermediate: As described.
Advanced: Add a pause at the bottom of each rep.