Sit down on the machine and grab the handle bars so that your arms are parallel to the floor. Make sure you adjust the front rest pad so that it allows for enough spacing between your chest and handle bars. Your arms should get a comfortable stretch when grabbing the bars. This is your starting position.
Pull the bars toward your body while keeping your elbows tucked in. Pull the weight all the way back as far as the natural movement of your arms will allow. Then, release the weight back to the start position.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the release portion of the movement; always keep some tension in your arms for optimal movement effectiveness
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.