1- Sit on seat position thighs under pad, back straight, then grasp handles with overhand grip, this is your starting position.
2- Pull the handles down toward your body until elbows are shoulders level pointed slightly down and back, your upper arm bones to your sides.
3- Slowly return the handles up to the starting position until arms are fully extended with shoulders stretched forward.
Tips and Advises:
1- Make sure that your back remains stationary though out the exercise and move only arms.
2- Avoid bouncing up with your body when returning the weights and spreading your arms.