Instructions:

1. Adjust the seat height and footrests to a comfortable position.
2. Sit on the machine with your chest against the pad and your feet on the footrests.
3. Grasp the handles with an overhand grip, shoulder-width apart.
4. Keep your back straight and your core engaged.
5. Pull the handles towards your body, squeezing your shoulder blades together.
6. Pause for a moment at the peak of the movement.
7. Slowly release the handles and return to the starting position.
8. Repeat for the desired number of repetitions.