Sit on the machine with your feet firmly planted on the ground, thighs secured by the pad, and hands placed on the handles with an overhand grip wider than shoulder-width apart.
Exhale and pull the bar down towards the ground by driving your elbows downwards and back while squeezing your shoulder blades together.
Continue pulling the bar down until it reaches about shoulder level.
Inhale and allow the bar to raise until your arms are fully extended, returning to the starting position.