Sit in the seat and adjust the thigh pads so that the legs are firmly wedged underneath the pads, knees bent and feet flat on the floor. Stand up, grab the bar over or underhand, and sit back down with thighs wedged under pads.
Sitting up straight, in a smooth fluid motion pull the bar down below the chin to the top of the chest. Pause momentarily and then recover to the starting position. When finished, slowly return the weight to the stack.
Be prepared to assist at the movement arm of the machine.
Points To Emphasize
1. Don't lean back.
2. Don't rock back and forth in an effort to pull the weight down
3. Don't bend the wrists
4. Get a good stretch (full extension)