1. Start Position: Exhale as you slowly pull the handle down.
2. Middle Position: As you pull, concentrate on using your arms not your hands, and keep your back flat against the back rest.
3. End Position: Continue pulling until the handels align with the lower part of your abdominal. Do not bend your wrists. Hold for 1/2 a second, squeezing your shoulder blades together and thrusting your chest slightly. Note: While thrusting, be careful not to strain your lower back.
   
4. Return to Middle: Inhale as you slowly return to starting position. 
5. Return to Start: Do not allow your arms to go back beyond your head. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Sit on the equipment and adjust the seat so that your shoulders are in line with the machine's pivot point.  If you are not sure how to adjust the seat, please see your fitness staff for assistance.
• Grip the handle, and align your elbows as close as you can to the middle of the pads.
• Add the prescribed weight.
• Movement should be generated with pressure being applied to the pad from your elbows and not from a pulling motion on the handles themselves.
• Throughout the entire range of motion, keep your back straight & flat against the back rest.  Keep your head aligned with your spine and your feel flat on the floor.

IMPORTANT NOTES:

• Settings from one machine to another may vary.  If you are unsure how to properly adjust the equipment's settings, please see your fitness staff for help.
• It's important that you can comfortably perform repetitions using a full range of motion.  Before adding weight, attempt one repetition to ensure you have set your adjustments properly.
• Be careful not to allow your elbows to be pulled behind your head as this may put excessive strain on your shoulders.

1. Throughout the entire range of motion:

   • Keep your back straight flat against the back rest, and your head aligned with your spine.
   • Keep the grip lightly use your elbows and arms.
   • Keep your wrists aligned with your forearms.
   • Do not bend your wrists.

2. At end position, concentrate on squeezing your shoulder blades together, but never let your back lift off the back rest.
   

3. At start position, never allow you upper arms to go back beyond your head. 

   • At start position, keep resistance on the machine.

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