Select your weight. Adjust seat. Sit down and place forearms between pads. Your palms are pointing up and your back is slightly bent. Now straighten up and press back of hands against lower pad to keep forearms steady.
Slowly raise shoulders as far as possible. Hold this position briefly and then slowly lower shoulders to starting position. Repeat until a full movement is no longer possible.

Important: During exercise all muscles, apart from upper section of trapezius, should remain relaxed.