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 briefly 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.