Sit on the seat and place your feet on the footplates
Secure your feet with the straps
Hold the handle with both hands
Keep your back straight and core engaged
Start with your knees bent and arms extended
Push through your legs first
Lean back slightly as the handle comes toward your lower ribs
Pull the handle to your torso
Reverse the motion in order: arms, torso, legs
Return to the starting position smoothly
Keep your movements controlled and steady
Maintain a relaxed grip on the handle
Keep your shoulders down and away from your ears
Breathe steadily throughout the movement
Adjust resistance before starting if needed
Use a full but comfortable range of motion
Stop if you feel pain or dizziness