1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing each other. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handle with one hand, palms facing inward. 3. Extend that arm fully, maintaining a slight bend at the elbow. 4. Pull the handle to your lower ribcage, bringing your elbow straight back, then return to the starting position. 5. Complete the set and alternate sides.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing up. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing down. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.