Adjust the seat height and footrests to a comfortable position. Sit on the machine with your chest against the pad and your feet on the footrests. Grasp the handles with an overhand grip, shoulder-width apart. Keep your back straight and your core engaged. Pull the handles towards your body, squeezing your shoulder blades together. Pause for a moment at the peak of the movement. Slowly release the handles and return to the starting position. Repeat for the desired number of repetitions.
1. Adjust the seat height and footrests to a comfortable position.
2. Sit on the machine with your chest against the pad and your feet on the footrests.
3. Grasp the handles with an overhand grip, shoulder-width apart.
4. Keep your back straight and your core engaged.
5. Pull the handles towards your body, squeezing your shoulder blades together.
6. Pause for a moment at the peak of the movement.
7. Slowly release the handles and return to the starting position.
8. Repeat for the desired number of repetitions.