Instructions:

1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
3. Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
4. Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
6. Repeat for the desired number of repetitions.