1
Sit upright on the machine with feet flat on the floor or footrest. Grip the handles with a pronated grip (palms facing down), arms extended overhead at approximately 120 degrees from the body. Maintain neutral spine alignment with chest upright and shoulders retracted.
2
Establish a firm grip on both handles with hands slightly wider than shoulder-width apart. Engage core musculature and depress scapulae. Ensure feet are anchored to prevent forward momentum during the pulling motion.
3
Initiate the movement by pulling the handles downward and toward the torso in a controlled manner. Allow the elbows to track outward and slightly behind the frontal plane. Lower until the handles reach approximately chin level or upper chest. Maintain scapular retraction throughout the eccentric phase with 2-3 second duration.
4
Press the handles back to the starting position by extending the arms overhead against the machine resistance. Achieve full arm extension while maintaining scapular control. Return to start position with 1-2 second concentric phase, avoiding elbow hyperextension at the end range.