(0:00) Adjust the seat height so when your feet are flat on the floor, the handles are aligned with the middle of your chest. Arrange the depth of the handles so they are just in front of your chest prior to starting.

(0:12) Grip the handles evenly, slightly wider than shoulder width and have your elbows positioned below your hands.

(0:19) Pushing outwards, extend your arms out to a point just before your elbows lock, then in a controlled motion bend your elbows to retract back to just before the starting position so the weights dont rest.

(0:33) Ensure that your wrists stay straight in line with the forearms the entire way throughout the movement. Your back should remain straight and in contact with the seat constantly.

(0:43) Repeat for the desired amount of repetitions then gently rest the weights.

(0:49) Always perform the movement in a controlled manner where you avoid rushing repetitions.