Assume a standing position with the machine (or bar) positioned directly between your legs. Your chest should be at the top of the pad. Your chest should be at the top of the pad.
Begin the movement by driving the elbows behind the body while retracting the shoulder blades.
Pull the weight towards your body until the elbows are at (or just past) the midline and then slowly lower the weight back to the starting position under control.
