1. The chair should be adjusted so that your arms extend slightly above the armrests (about 2 centimeters above). 2. Thumb-less grip (do not grip tightly). 3. Think of doing a breaststroke and send your arms back. 4. Extend your arms and push your hips back. 5. Do not let your chest touch the pad; if it does, it will stimulate your back. 6. Focus your strength on the vertical edge of the bar and the handle. (Should you send power down to the right?) 7. Focus on relaxation (do it slowly to maximize stimulation).