Sit down on the hammer machine. Place your knees under the pads and from this position you should reach the handles, if not, adjust the machine to achieve it. Select the appropriate resistance in the weight stack. Grab the handles with pronated grip, your arms should be fully extended, if it's not, adjust the machine to get it. Contract your pelvic floor and core while keeping your chest up.
Pull the handles towards your torso, retracting your shoulder blades while you exhale. Return to the starting position with a smooth movement while you inhale, preventing moving weights from touching the rest of the stack.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.