Set a bar to the appropriate height in a squat rack. The lower the bar, the harder the exercise will be.
Get underneath the bar and grab it with an overhand grip, palms facing the floor, hands slightly wider than shoulder width.
While keeping your body flat, your chin tucked, and your shoulders down, row your chest to the bar. Keep your elbows at about a 45-degree angle from your body. Try to touch your chest to the bar.
Reverse the motion by slowly lowering your body, keeping your chest up, body flat, and shoulders back and down until your arms are fully extended.
Pause at the bottom and repeat for given reps.