Front Row

Starting Position 1. Sit on the machine and secure your thighs under the knee pad. 2. Adjust the seat height so you can reach the handles with your arms extended forward. 3. Grab the handles with both hands and keep your back straight. During the Exercise 1. Pull the handles toward your chest, driving your elbows down and back toward your sides. 2. Squeeze your shoulder blades together to contract your back muscles. 3. Slowly straighten your arms and return to the starting position. Breathing Tips Exhale as you pull the handles, and inhale as you return them.