|Force:||Pull or Push|
Position seat so shoulders are same height of padded lever. Sit on machine and place arms over lever pad. Push padded lever down slightly until shoulder is fixed at approximately 90º or slightly greater.
With hips stationary, flex waist in "C" shape so elbows point downward. Return and repeat.
Maintain shoulders fixed at 90º or greater so upper arm and upper back are close to perpendicular. Men should keep chest close to padded lever. Women may choose to position chest as close as possible without making contact with inside of lever. See Spot Reduction Myth.