Sit down on the machine and adjust the front chest pad so that it allows your arm to get a nice extension (stretch) when grabbing a hold of the handle bar. Once you grab the bar your arm should be roughly parallel to the floor. This is your starting position.
Pull the weight toward yourself with one arm and focus on keeping balance with your other hand (by holding onto the rest pad). Keep your shoulders square while pulling the weight in. Pull all the way until your arm is just a few inches away from your chest line. Then, release the weight back to the original starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't extended your arms completely when releasing the weight back; always maintain some tension in your arm for maximum movement effectiveness
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.