Steps

1. Sit firmly in the seat provided.

2. Adjust the support bar so you do not rise out of the seat as you pull the weight down. 

3. Grab the bar with palms facing outwards, and place your hands near the outer portion of the bar. 

4. Pull the bar down behind your head to about shoulder height. 

5. Return the bar back to start, stopping just before your arms completely straighten.

Options: A variation of this exercise involves pulling the bar in front of your body to about mid-chest height.  If you have time, perform both exercises. If time is limited, select one or alternate between the two.

Keep control while raising and lowering the weight.  Don’t let the bar swing back excessively as you return to a starting position.