Instructions:

1. Adjust the seat height and position yourself on the machine with your back flat against the pad.
2. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
3. Push the handles forward until your arms are fully extended, exhaling during the movement.
4. Pause for a moment at the end of the movement, then slowly return to the starting position, inhaling as you do so.
5. Repeat for the desired number of repetitions.