Set a bar (e.g., Smith machine, rack) or suspension straps at waist height.

Position yourself underneath, facing up.

Grasp the bar/handles with an overhand grip, slightly wider than shoulder-width.

Extend legs, keeping body straight from head to heels (easier: bend knees). Engage core.

Pull your chest towards the bar/handles by retracting shoulder blades and bending elbows.

Keep body rigid.

Pause briefly at the top, then slowly lower back to the starting position.

Repeat for desired repetitions.