Adjust the seat height so that the middle of your chest is aligned with the handles once you have pressed the foot lever forwards. Grip the handles evenly with your fingers and thumbs wrapped around tightly.

Push outwards, extending your arms out to a point just before your elbows lock out, then in a controlled motion bend your elbows to retract back to the starting position. Your elbows should remain flared out at roughly 45 degrees. Your back should remain straight and in constant contact with the seat. Keep your wrists in line with your forearms throughout the movement. Repeat for the desired amount of repetitions then press the foot lever and lower until the weights are caught and slowly release.

Avoid having your elbows flare out at 90 degrees.