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