Set yourself up on the machine by placing your foots on the footpad and comfortably resting your torso on the pad. Extend your arms and grab the handles at a grip that is slightly wider than your shoulders. This is your starting position.
Lift the weight up until the bar is a few inches away from the rest pad. Then, release it back down to the starting position but don't lock out (fully extend) your arms; you should always keep tension in your arms for optimum movement efficiency.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the downward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the bar with more weight or use a wider grip.