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 so the elbows are aligned with the pivot point of the machine.

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

Align the elbows with the shoulders throughout the move.

To begin the exercise, grasp the handles, arms firmly on the pad, palms facing in. Slowly push arms forward until fully extended. 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.