1 - Adjust the seat and chest pad so the handles are at about lower-rib to mid-torso height and your chest can stay supported throughout the movement.
2 - Sit upright with your feet planted on the foot platform, chest against the pad, and grasp the handles with a neutral or overhand grip depending on the machine.
3 - Start with your arms extended, shoulders slightly protracted, and spine neutral without rounding your lower back.
4 - Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
5 - Pause briefly at the end of the pull while keeping your chest on the pad and avoiding excessive leaning or shrugging.
6 - Slowly return the handles to the starting position under control, allowing your arms to extend fully without letting the weight stack slam.
