- Lay on the chest pad and grab the handles. Lift the bar out of the holding hook.
- Pull the bar to your chest and then fully extend your elbows at the bottom of each rep.
- Grip the handles with the palms facing down.
- Sit on the machine and press your knees into the knee pad.
- Pull the handles until your upper arm is even with your torso, or just behind your torso.
- Extend until your elbows are fully extended before initiating the next rep.
- Lay on the chest after adjusting the height off the bar holding hooks to match your arm length.
- Remove the bar from the hooks, then initiate the set.
- Pull the bar straight back, then lower to the start position. Fully extend your elbows at the bottom of each rep.
- Lay on the chest after adjusting the height off the bar holding hooks to match your arm length.
- Remove the bar from the hooks, then initiate the set.
- Pull the bar straight back, then lower to the start position. Fully extend your elbows at the bottom of each rep.
- Hinge forward while keeping your back flat.
- Grab the handles and pull the weight toward your chest.
- Make sure to fully extend your elbows at the bottom of each rep. Also make sure to not use momentum.
