Sit down on the floor and rest your feet on the machine crossbar. Grab the handles and get ready for your initial pull. This is your starting position.
Pull the weight all the way until the handles reach your mid section. As you pull the weight towards you keep your back straight and elbows tucked in as much as you can. Then, release the weight back but don't allow it to completely extended your arms. You should always keep some tension in your arms on the way back for maximum movement efficiency.
Finally, repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back upright and straight
Don't extended your arms completely on the downward portion of the movement
Don't let the weight jerk you back on the negative (release) as this may result in lower back or shoulder injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.