Adjust the handles to be an arms length from you when set up. Adjust the seat height and then the depth of the chest padding to be comfortably against the padding when your arms are almost fully extended to reach the grips.

Grip the handles and in a controlled motion pull your hands towards you until they are aligned with the front of your chest, then slowly lower the weights back down to just before where they rest. Maintain a straight back by activating your core and keep your shoulders neutral, where you avoid leaning them too far forward or back. Your forearms should be aligned with your wrists at all times. Keep your elbows tucked in by your sides throughout. Repeat for the desired amount of repetitions then gently rest the weights.

Avoid leaning back or pushing with the legs to pull the weight towards you, this may be a sign that you have selected a weight that is too heavy.