Select your weight. Adjust seat. Rotate lever arm and engage it in the position pointing backwards. Handhold is up.
Sit in machine grip handhold and put upper arm in the elbow pad. Your forearm should be at a right angle to your upper arm. In the starting position the forearm is in a vertical position or, if possible, slightly further back.
Rotate arm forward and down. Hold briefly in the lowest position. Slowly return to starting position. Repeat until a full movement is no longer possible.
Rotate seat, lever arm and handhold to other side. Train as described above.

Important: Keep wrist straight, back on pad and shoulder fixed.