1. Adjust the seat height so that the machine's arm pads are aligned with the middle of your upper arms when seated. 2. Sit on the machine with your back flat against the pad and your arms under the pads. 3. Push the pads upward and outward by lifting your arms to the side. 4. Raise your arms until they are parallel to the floor. 5. Slowly lower the pads back to the starting position with control.