<ul>
<li>Adjust Seat: Set the seat height so that handles are at shoulder level.</li>
<li>Grab Handles: Hold the handles with an overhand grip, arms extended in front of you.</li>
<li>Position: Sit with your back straight and chest up.</li>
<li>Pull Handles: Slowly pull the handles outward and back, keeping elbows slightly bent.</li>
<li>Squeeze: Squeeze your shoulder blades together at the end of the movement.</li>
<li>Return: Slowly return to the starting position with control.</li>
</ul>