Start by placing your feet approximately shoulder width on the foot platforms. Grab the horizontal handles evenly at just wider than shoulder width.

Then lift up the t-bar off its rest and center it directly underneath you with your arms slightly bent. Pull the T-Bar up towards your chest with your elbows pointing outwards at about 45 degrees. Pull all the way up until your hands are aligned with your chest, then slowly lower the weight back towards to the starting position. Tense your core to maintain a straight back. Repeat for the desired amount of repetitions then re-rack the bar.

Avoid leaning back and using momentum, your chest should always remain in constant contact with the padding.