Sit on the machine with your chest resting against the front pad.
Ensure the machine is adjusted properly to you.
Lift your arms up to 90 degrees, so that your upper arms are parallel to the ground.
Place the back of your arms against the pads.
Squeeze your shoulder blades together and press your arms against the pads, pulling your elbows behind you.
Hold briefly and then return to the starting position in a controlled manner.
