(0:00) Sit down, placing your feet shoulder width apart and straight against the foot rests. Grasp the closed V grip with your thumbs around the grip. 

(0:09) Extend your legs to just past a 90 degree knee bend, keeping your spine straight with a small lean back, have a slight bend with your arms extended out.

(0:17) Start by pulling your hands towards your stomach region at a controlled speed until your hands almost reach your body, then slowly lower the weight back along the same path to the starting position. 

(0:28) Keep your shoulders neutral, where you avoid leaning them too far forward or back. Maintain your posture throughout by activating your core. 

(0:37) Ensure that your wrists stay aligned with your forearms at all times. Your elbows should also be kept tucked in close to your body, but not too close where you're hitting your sides. 

(0:48) Once you've completed the desired amount of repetitions slowly bend your knees and lower yourself to rest the weights gently, don't drop them down.

(0:56) Avoid leaning back or pushing with the legs to pull the weight towards you, this may be a sign that you have selected a weight that is too heavy.