How to perform it

1. 1

   Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.

2. 2

   Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent.

3. 3

   Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.

4. 4

   Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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