Instructions:

1. Adjust the machine to the appropriate height and secure your body in position.
2. Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
3. Lower your body by bending your elbows, keeping your upper arms close to your sides.
4. Continue lowering until your upper arms are parallel to the floor.
5. Pause for a moment, then push yourself back up to the starting position by extending your elbows.
6. Repeat for the desired number of repetitions.