Adjust seat so that your knees are under the restraining bar and your feet are flat on the floor. You should not be able to grasp the bar in your seated position. Get out of the seat, grasp the bar so that your hands are about 2 times shoulder width away, palms away, and return to the seated postion. Your back should be straight and your head should be tilted forward a little. Pull the bar down in a controlled fashion until it is behind your head, just above the base of your neck. Return arms to extended position, but remain seated. This is one repetition.
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