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Follow machine instructions for set up and select desired weight. Sit so that knees are under pad, feet are flat on floor. Grab the bar, placing hands wider than the shoulders, palms facing forward. Engage abs, keep spine straight, and lean backward just slightly.
EXHALE: Pull the bar down towards your chest by bending the elbows.
INHALE: Slowly release the bar overhead by straightening at the elbows to complete one rep.
Never pull the bar behind your head. When leaning back, make sure spine is straight. When returning to start position, make sure elbows do not lock. Adjust placement on hands on bar if necessary (a closer grip is easier; a wider grip is more challenging).
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