Instructions:

1. Adjust the seat height and footplate position to ensure proper alignment.
2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
4. Keep your back straight and engage your core.
5. Pull the handles towards your torso, squeezing your shoulder blades together.
6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
7. Repeat for the desired number of repetitions.