Adjust the weight stack to the proper level by pulling the pin out of the stack and inserting it in the selected plate.

To adjust the seat, either pull up on the seat to move it up or press the seat lever “in” so the seat can be moved down. Once in position, tug a little on the seat to secure the stability before sitting down.

The seat height should be adjusted to align the handles of the machine slightly above the shoulders.

Sit in the machine facing forward. Sit up straight in a legs hip width apart, feet firmly on the floor.

Grasp the handles in one of two hand positions: palms facing in or palms facing forward.  Either way is acceptable, as long as it is comfortable for the member.

To begin the exercise, slowly press arms in an upward direction above head just short of full extension. Do not lock out the elbow joint.

To complete the move, return the arms to the beginning position without letting the weights slam down.  You should keep a continuous resistance on the weights until the complete set is done.

The goal is to complete 15-25 repetitions in a 40-second time period.