Use a bar that is approximately shoulder height. Grip the bar with palms facing forward.
Squat down so your shoulders and hips are directly underneath your hands, knees bent in front of you and feet flat.
Initiate the movement by depressing your shoulders and sticking your chest out.
Drive your elbows forward and down, as you pull your chest to the bar. Keep your elbows close to your sides, driving them behind you.
Squeeze at the top, lower with control and repeat for repetitions.