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Set the machine: If you can adjust the seat height, set it so that your elbows are lower than your shoulders at the start.
Set the weight: Start with a light weight which you can handle comfortably.
Starting position: Sit comfortably on the seat with your back straight and head supported, your legs apart and feet flat on the floor, and place your hands on the machine handles.
Action: Grip the handles of the machine and push your arms upwards to straighten your elbows fully; control the reverse movement.
Breathe normally, or breathe in before starting the action and out as your arms move forwards.
Caution: Avoid pain. Do not do this exercise if you suffer from neck pain, dizziness or even mild headache.
