Step by step
- Adjust the seat until the handles sit at mid-chest height. Plant your feet.
- Keep your back supported and grip the handles with straight wrists.
- Press forward smoothly, keeping shoulders against the pad and elbows softly extended.
- Return slowly to the starting position without letting the weight pull you back.
Common mistakes
- Rolling your shoulders away from the backrest.
- Arching your lower back to move the weight.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
