Instructions:

1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
5. Repeat for the desired number of repetitions.