- Sit on the machine, feet flat, and grab the handles with palms facing down, keeping your back straight.
- Pull handles towards your lower abdomen, squeezing your shoulder blades together. Keep elbows close to your body.
- Slowly return to the starting position, fully extending your arms without locking elbows. Repeat for desired reps.
- Sit on machine and press your chest into the pad.
- Grab the handles with an overhand grip. Keep your elbows mostly extended.
- Bring your arms backwards and squeeze your scapula together.
- Press your chest into the chest pad and grab the horizontal handles with an overhand grip.
- Pull the handles toward you, make sure your elbows stay flared out.
- Place your chest against the pad and grab the handles with an overhand grip.
- Pull your elbows straight back and keep your elbows flared throughout the rep.
