Sit down on the machine and grab the rope/handles with your palms facing each other. Secure your legs under the brace pads and get your back straight and ready for the initial pull. This is your starting position.
Pull the weight down all the way until the rope handles pass your chin. Keep your elbows tucked in as much as you can. Then, release the weight back up but don't fully extended your arms. You should always keep tension in your arms for maximum movement efficiency.
Repeat entire movement for the desired or prescribed number of repetitions.
DO
DON'T
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 up
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
