(0:00) Adjust the machines seat height to allow your feet to be flat on the ground when seated, then adjust the grips evenly to a height that is just above your shoulders when seated straight up.

(0:10) Grip your hands just more than shoulder width apart with your palms facing outwards and knuckles pointing upwards.

(0:17) Start by pressing up, like your driving your biceps towards your ears. Press to the point where your arms are almost fully extended.

(0:26) Then lower back down to just before the starting position at a controlled pace.

(0:31) Keep your wrists aligned with your forearms and maintain a straight spine by activating you core throughout the exercise.

(0:38) Repeat for the desired amount of repetitions then rest the weight gently.

(0:43) Ensure that your back stays straight against the seat and avoid rushing repetitions, always perform the movement in a controlled manner.