Stand upright in front of the machine.
Ensure it is properly adjusted.
Place your forearm on the pad and grasp the handle; your elbow should be bent to approximately 90 degrees with hand directly out in front of you.
Rotate your hand in and across your body against resistance.
Hold briefly and then rotate your hand out and away from your body against resistance.
You elbow should remain still at your side throughout this movement.
Repeat for the required number of repetitions.
