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 height so that the handles are under your shoulders. Grab the handles to the sides and keep your arms parallel to the floor. Press your head, upper back, and hips against the pads. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Push down the handles by fully extending your elbows while you exhale. Make sure you maintain the elbows close to your body. Return to the starting position with a smooth movement while you inhale, preventing moving weights from touching the rest of the stack.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.
