STARTING POSITION:
Sit on the machine and place your feet flat on the floor. Select the appropriate resistance on the weight stack. Adjust the seat height so that the handles are aligned with or above shoulder height. Grab the handles to the sides as you keep the elbows bent and in line with your torso, and with your hands slightly wider than shoulder-width apart. Press your head, upper back, and hips against the pads. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Extend your arms to press the handles straight up until your elbows are extended but not locked out. Hold 1 sec. Slowly lower the weight until your hands are just above your shoulders so that the moving weights do not touch the rest of the stack. Keep constant tension in the shoulder muscles.
TIPS: Alter your grip (neutral, wide, narrow, and reverse) from time to time to train the muscles from multiple angles. The exercise key is quality over quantity. The trick is to perform the exercise using proper form. Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench
