<ul>
<li>Set Up: Adjust the seat and handles to align with your body.</li>
<li>Position: Sit with your back flat against the seat and feet firmly on the floor.</li>
<li>Grip: Hold the handles with your palms facing forward or towards each other.</li>
<li>Start Position: Push the handles away from your body, fully extending your arms.</li>
<li>Execution: Bend your elbows to bring the handles back towards your body in a controlled manner.</li>
<li>Finish: Extend your arms again to complete the repetition.</li>
<li>Breathing: Exhale while pushing the handles away and inhale while bringing them back.</li>
</ul>