Hang from a pull-up bar or rings with an overhand grip, arms straight.

Engage core and lats.

Pull knees tightly towards chest into a compact tuck position.

Lean back, pulling with straight arms, until your body (back) is horizontal and parallel to the ground.

Depress and retract scapulae (shoulders down and back).

Hold this horizontal tuck position for the desired duration.

Maintain tension and control throughout.