Sit on seat in good body alignment (abs tight, chest up, back straight) and position chest against pad. Grasp lever handles with an overhand grip. Pull handles back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:Ball Band Arm RowBall Band Upright RowBall Dumbbell Lat RowBall Lat PulldownBarbell RowsDumbbell Bent Over RowPull Up