(0:00) Start by placing your feet approximately shoulder width on the foot platforms. Rest your chest comfortably against the middle of the chest pad and grab the horizontal handles with your palms facing outwards at just wider than shoulder width. 

(0:14) Then lift up the T-bar off its rest and centre it directly underneath you with your arms slightly bent. 

(0:21) Pull the T-bar up towards your chest with your elbows pointing outwards at about 45 degrees. Pull all the way up until your hands are aligned with your chest, then slowly lower the weight back towards to the starting position. 

(0:34) Make sure that your wrists stay in line with your forearms and that you tense your core to maintain a slight back arch. 

(0:41) At the top of the pull it should feel like your shoulder blades are almost touching. Repeat for the desired amount of repetitions then re-rack the bar.

(0:51) Avoid leaning back and using momentum, your chest should always remain in constant contact with the padding.