Instructions:
- 1Sit on the machine with your feet on the crossbar and your chest against the pads
- 2Grasp the handles with your palms facing each other
- 3Pull the handles back until your elbows are beside your body
- 4Hold this position briefly
- 5Slowly extend your arms and return to the starting position
Tips:
- Keep your back straight throughout the exercise
- Squeeze your shoulder blades together as you pull back
- Avoid using your biceps to lift the weight
- Control the motion and avoid sudden jerks