1. Seat height: Set so that the handle starts at ear level. 2. Grip: Shoulder width to slightly wider, keeping the wrist straight. 3. Posture: Backrest close to the back, no excessive arching of the lower back. 4. Movement: • Start → Scapula retraction and depression, slightly open the chest. • When pushing → Elbows slightly forward, do not fully lock out. • When lowering → Slowly to ear level or shoulder height. 5. Breathing: Inhale when lowering, exhale when pushing. 6. Caution: No bouncing, weight should be manageable for 8-12 repetitions.