Follow machine instructions for set up and select desired weight. Sit so that feet are flat on the floor, back is supported by the back pad and you can reach handles comfortably with elbows bent. Keep knees above ankles, back straight, abs engaged, and your palms facing each other.
EXHALE: Keeping the rest of your body still, extend at the elbows to straighten your arms.
INHALE: Slowly return to the starting position by bending at the elbows again to complete one rep.
Keep upper arms perfectly still, as if glued to the sides of your body or the back pad behind you. The only movement should occur at the elbow as it bends and straightens.
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