• Posture: Attach to the chest pad, keep the waist straight, and set the shoulders to avoid shrugging. • Movement: Pull the elbows back to the navel and side of the waist → Contract the latissimus dorsi and rhomboid for 1 second → Slowly stretch. • Caution: No bouncing, no shoulder shrugging, no upper body swaying. • Weight: 35–40kg (weight that allows for 8–12 repetitions) • Sets/Repetitions: 3–4 sets × 8–12 repetitions • Rest: 90 seconds to 2 minutes * Fix the chest, pull the elbows back, and pull with the back.