Sit on the machine and place your feet flat on the floor. Select the appropriate resistance in the weight stack. Adjust the seat height so that the handles are aligned with or above elbows height. Grab the handles so your elbows are around 90º. Contract your pelvic floor and core while keeping your chest up.
Lift the handles until your arms are parallel to the floor while you exhale. While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. Return to the starting position in a smooth movement while you inhale.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.