Load a the barbell on one side only and place a narrow-grip handle bar under it. Grab the handle with your palms facing in. You will be bent over slightly more than 45 degrees. Your head, neck and back will all be aligned straight in one line. Your knees will be bent. This is your starting position.
Raise the bar towards your chest while keeping your elbows tucked in nice and tight close to your body. Lift the weight all the way up until the bar is just a few inches away from your chest. Then, lower the bar back down until your arms are almost completely straight.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't extended your arms completely on the downward portion of the movement
Don't jerk the weight when lifting the bar
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the barbell with more weight.
This is a very effective exercise for building your back muscles. It is not the best choice of exercise for beginners because it requires some pre-existing lower back conditioning and strength. Thus, if you are a beginner and wish to attempt this exercise, you should do so with a very light weight loaded onto the barbell.
Another point to mention is that the body posture is very important when executing this exercise. Your legs will need to be bent and back straight - all the while your balance will need to be perfect. Thus, take a moment to get into the right position before you start doing repetitions.