- Sit on machine with back against vertical pad and roller
pads in front of body. Place feet forward on foot bars. Cross
both arms in front of body situated between roller pads. Position
arms one on top of another, shoulder height.
- Pull arms apart and back until elbows are slightly beyond
back. Return to starting position and repeat.
- To maintain hips and back against pad during lift, legs must
push into foot bar while keeping spine ridged. If apparatus is
unavailable, a similar movement can be performed on certain pec deck machines
with adequate ranges of motion.