1. Start Position: Exhale as you slowly raise the handles.
2. Middle Position: As you raise, concentrate on keeping your forearms perpendicular to the floor.
3. End Position: Raise until your elbows are slightly higher than your ear height. Hold for 1/2 a second, squeezing your shoulders.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Hold for 1/2 a second. Never bring the handles lower than your ears. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Adjust the seat, so when seated the handles are parallel to your shoulders.
• Grip the handles and lift them at ear height.
• Keep your forearms perpendicular to the floor. Do not bend your wrists.
• Keep your back straight and your head aligned with your spine.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

IMPORTANT NOTES:

• Some manfacturers have both a horizontal grip, and a neutral grip. Using the neutral grip reduces the stress on your shoulders. 
  
  

1. Throughout the entire range of motion:

   • Keep your back straight flat against the back rest, and head aligned with your spine.
   • Keep your forearms perpendicular to the floor.
   • Do not bend your wrists.

    

2. At end position, do not lock out your elbows.

3. At start position, the handles are aligned with your ears. Do not lower the handles past your ears.

   • At start position, keep resistance on your shoulders.