Start by facing the machine and grasp the handles with an overhead grip, keeping the elbows tucked into the body.
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_094906-768x1024.jpg)
Lower the bar downwards past your waist as you exhale. Hold this position for the count of 1.
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_094909-768x1024.jpg)
As you exhale bring the bar back to the stating position.
3 sets 10 to 12 reps. Rest 30 to 40 seconds between reps