STARTING POSITION:
Sit on the machine and place your feet flat on the floor. Select the appropriate resistance on the weight stack. Adjust the seat so the shoulders are just above the handles. Grab the handles with a prone grip and make sure that your elbows are below your shoulders. Press your head, upper back, and hips against the pads. Contract your pelvic floor and core.
MOVEMENT:
With your right arm, push the handle away from you while you exhale. Return to the starting position in a smooth movement and alternate with the other arm. The moving weights should not touch the rest of the stack.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.
