1. Start Position Exhale as you slowly pull the bar down, keeping it aligned with the front of your chest. 
2. Middle Position As you pull down, concentrate on keeping your elbows outward and your wrists aligned with your forearms. 
3. End Position Continue pulling until the bar aligns with the upper part of your chest. Do not bend your wrists. Hold for 1/2 a second, squeezing your shoulder blades together and thrusting your chest slightly. 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 lock out your elbows. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Sit on the equipment so that your legs form a 90-degree angle when your feet are flat on the floor.
• Grip the bar, positioning your hands more than shoulder width apart. Palms face forward.
• Extend your arms overhead, keeping a slight bend in your elbows. Do not bend your wrists.
• Keep your back straight, head aligned with your spine, and your feet flat on the floor.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep your feet flat on the floor.
   • Keep your wrists aligned with your forearms.
   • Do not bend your wrists.

2. At end position, concentrate on squeezing your shoulder blades together.

   • Do not overthrust, putting unnecessary pressure on the lower back.

3. At start position, do not lock out your elbows.