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