Instructions:

1. Adjust the seat height and footplate position to ensure proper alignment.
2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
3. Grasp the handles with an underhand grip, palms facing up.
4. Keep your back straight and engage your core.
5. Pull the handles towards your chest, squeezing your shoulder blades together.
6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
7. Repeat for the desired number of repetitions.