Uploaded June 2023 | Updated September 2026, 15 hours ago

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Adjust the seat so you can get a full grip on the bar when your butt is about one-to-two inches above the seat, then adjust the thigh pad so it settles snugly against your legs when seated and prevents your butt from rising off the seat when you pull the bar down.

Stand in front of the seat, grab the bar with your palms facing away from you, and sit down, wedging your legs underneath the thigh pad, and fully straighten your arms. Pull the bar down until it’s a few inches from your collarbone, then raise it and return to the starting position.

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