Sit down on the machine and set your forearms up against the pads so that your upper arms are parallel to the floor. This is your starting position.
"Squeeze" the weight together until the two pads/machine arms almost touch. Then, release the weight back to its original starting position. Repeat the movement for the desired number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't bang the pads/machine handles into each other when you press inward
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
