Start by adjusting the seat height so that you when you're seated straight against the padding you can push down on the lever and position your elbows in the padding in line with the front and middle of your chest. Once in position take your foot off the lever.

Start by pushing outwards with both elbows in a slow and controlled manner, once your hands almost reach one another, slowly return your arms back to the starting position. Repeat for the desired amount of repetitions then press onto the foot lever to then exit your elbows and slowly lower the lever to finish.

Avoid having your elbows going far behind your chest or using excessive of momentum when pushing or retracting back.