Instructions:

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