(0:00) Adjust the seat height and then the depth of the chest padding to allow your feet to be on the foot rests with your chest comfortably against the padding when your arms are almost fully extended to reach the grips.

(0:11) Grip the handles with your knuckles pointing forward and thumbs wrapped around.

(0:15) In a controlled motion pull your hands towards you until they are aligned with the front of your chest, then slowly lower the weights back down to just before where they rest.

(0:25) Maintain a straight back by activating your core and keep your shoulders nuetral, where you avoid leaning them too far forward or back.

(0:34) Your forearms should be aligned with your wrists at all times. Keep your elbows tucked in by your sides throughout. Repeat for the desired amount of repetitions then gently rest the weights.

(0:46) 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.