How to perform it

1. 1

   Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.

2. 2

   Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.

3. 3

   Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.

4. 4

   Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.

5. 5

   Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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