1 - Adjust the seat height so that the machine's arm pads align with your elbows and the pivot point aligns with your shoulder joints.
2 - Sit upright with your back firmly against the seat pad, feet flat on the floor, and core engaged.
3 - Place your forearms against the arm pads and grip the handles lightly, keeping your elbows slightly bent throughout the movement.
4 - Begin the movement by raising your arms outward and upward in a wide arc, leading with your elbows until your arms are parallel to the floor or at shoulder height.
5 - Pause briefly at the top of the movement, squeezing your deltoids for maximum contraction.
6 - Slowly lower the pads back down to the starting position in a controlled manner, resisting the weight on the way down.
7 - Repeat for the desired number of repetitions, maintaining consistent form throughout.
