1. Adjust the machine to fit your height. The handles should be at the level of your shoulders when you're seated.
2. Sit on the machine with your chest against the chest support pad and feet flat on the floor.
3. Grip the handles with your palms facing down and arms slightly bent at the elbows.
4. Exhale and raise your arms out to the sides in a smooth arc until they are parallel to the floor. Focus on using your shoulder muscles rather than your back or arms to lift the weight.
5. Pause at the top of the movement and squeeze your shoulder muscles together.
6. Inhale as you slowly lower the handles back down to the starting position without letting the weight stack rest in between reps.
7. Perform the exercise for the desired number of repetitions and sets, ensuring to maintain good form throughout.
Ensure to use a weight that allows for controlled movement throughout the entire exercise and adjust the seat and chest pad as needed for proper alignment.
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