STANDING ROW WITH OVERHAND GRIP
Position the carriage so that the bar is approximately at mid-shin level.
Stand behind the bar with your legs shoulder-width apart in a slight squat and with your torso bent forward slightly (45 degree angle). Grasp the bar with your hands shoulder-width apart in an overhand grip. Slightly arch your back and tense your body. Keep your buttocks pushed back and your chest forward, Look at the floor.
Pull the bar towards your chest while exhaling. Hold the elbows away from your torso. Slowly return the bar to the starting position on the inhale.
Keep your lower back stable and straight, without any curvature.