Instructions:

1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
2. Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent.
3. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
4. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
5. Repeat for the desired number of repetitions.