1. Choose desired weight load.*

2. Stand facing machine, in front of left or right bottom pulley (stand close to pulley). arms should be down and straight with a slight bend to the elbow.

3. Grasp bar attachment with a slightly overhand grip. 

4. Pull bar attachment toward neck, with elbows leading, until forearms are parallel to floor.

5. Allow wrists to flex as bar rises.

6. While maintaining the controlled motion, return to starting position.

7. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.