Adjust the weight stack to the proper level by pulling the pin out of the stack and inserting it in the selected plate.

To adjust the seat, either pull up on the seat to move it up or press the seat lever “in” so the seat can be moved down. Once in position, tug a little on the seat to secure the stability before sitting down.

The seat should be high enough to align the handles of the machine with the middle of the ribcage, and the chest pad aligns with the sternum.

Adjust the chest pad so the arms can be fully extended.

Sit on the machine facing the chest pad. Sit up straight in a straddle position, feet firmly on the floor, maintaining good posture.

To begin the exercise, grasp the handles of the machine, keeping elbows facing down, slowly squeeze shoulder blades together as you pull the handles back.

To complete the move, return the arms to the beginning position without rounding the shoulders or letting the weights slam down.  You should keep a continuous resistance on the weights until the complete set is done.

The goal is to complete 15-25 repetitions in a 40-second time period.