Make sure a long bar is attached to the machine
and adjust the knee pads so that, while sitting, your
knees fit snugly underneath and your feet rest flat
on the ground.
Grasp the bar with grip at shoulder width or so
and sit down with the bar, make sure you anchor your
knees and feet at this time.
Movement:
While maintaining an upright posture take a deep
breath and begin pulling the bar straight down in
front of the face so that it comes right beneath the
chin.
Key Points:
Be sure to exhale while pulling down.
Return the bar back to the starting position with
arms outstretched.
