HOW: Begin in a split stance position with the leg towards the anchor in front. Grab onto the bar which should be anchored from above. While holding onto the bar with both hands perform a chop motion diagonally downwards away from the anchor moving your arms while keeping the torso stationary. Then push out with the arm that is towards the anchor, slowly return to starting position and repeat.
FEEL: You should feel the muscles on the outside of your shoulders and shoulder blades working. You should also feel your core muscles.
COMPENSATION: Don’t rotate your trunk as you pull the bar up, stay facing forwards.