Lock the carriage as low as possible. Attach the strap and insert bar into the two loops.
With legs hip-width apart and upper body upright and stable, stand relatively far back. Hold the bar with an overhand grip – hands close together. Full body tension.
Pull bar up close to the body above the elbows, to upper chest height.
Avoid creating momentum with upper and lower body, and ensure stable, straight neck position (avoid „vulture neck“!)