Sharing what I have noted down Adjust the chair height so that your hands are a bit lower than your shoulder line. If you hold it comfortably, it will happen automatically. If you try to hold it higher, you will put strain on your shoulders or trapezius, which should be avoided. Position your hands on the handles, but do not grab the handles yet. Try to bring your shoulder blades together and send your arms back; that is the maximum relaxation point. Do not force it; you could injure your shoulder. Adjust the machine so that the handles are slightly behind the maximum relaxation point. To prevent shoulder injuries, first grab one handle and pull it, then grab the opposite handle. Bring both hands in front of your chest and then extend your arms. After that, think of lifting your chest as if you are raising your sternum, and be careful not to bend your lower back too much. Then, lower your shoulders. If you stop thinking about lowering your shoulders even for a moment, they will rise unconsciously, so be careful. If your shoulders rise, they will move forward during the movement, pinching ligaments and tendons, causing pain. Now, slowly relax with a tempo of 2-3 seconds. As you relax, widen your chest to induce maximum relaxation. There are many people in the gym puffing out their chests, so let’s do the same. After a few tries, you will realize they are not just showing off. If you feel too much stimulation in your biceps during maximum relaxation, it is because your biceps are holding on. Gradually bend your elbows in line with the relaxation speed to release the tension in your biceps. At the maximum relaxation point, inhale and puff out your chest to enhance relaxation. Now, think of bringing your biceps to your chest and bring your arms together. As you contract, extend your elbows to induce maximum contraction of your chest. You can repeat this infinitely. Let’s go!