When rowing, keep your knees straight so that your back is almost parallel to the ground. Then, hold the barbell with both hands, slightly wider than the shoulders, ensure that the shoulders are sunken and contracted, the back is flat, the head is in a neutral position, and the eyes are on the position in front of the feet.

When pull-ups, elbows point to the ceiling. When the barbell leaves the ground, keep pulling until the barbell touches the lower part of your chest. The trajectory of the barbell should be kept in a straight line as far as possible, so as to pull up more weight. At the same time, during the whole process, make sure that the head is in the middle position and the core is tightened.