Typically this exercise is done starting with the arms up, overhead. I wanted to take that part out completely so that you don’t start with your shoulder up in your ears, which could cause you to use your trapezius muscle instead of your Lats. Hence, I’m starting you off with your arms at shoulder height.
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First, set your shoulder blades so that it feels like they are sliding down your back
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Second, press the bar down using your back (Lat muscle) instead of your biceps or neck muscles.
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Third, pay attention that you don’t roll your shoulders forward or hunch your shoulders when you do this move. It’s not about how far you can press the bar down, it’s the quality of movement….you want to predominantly use your back muscles to move the bar versus your biceps, shoulders or neck.
Do 10 quality repetitions of each position, then repeat the whole sequence 2-3 more times.
You’re on your way to a stronger back!