Adapt the weight of the machine arms to your level. Lie on your back on the bench, legs on both sides of the bench, knees at 90 degrees, feet flat on the floor. Catch the handles over your head and make sure the spine stays in a natural position - there should be a tiny gap between the bench and the lumbar section. The handles should align with your breast line. In a calm, steady and controlled movement, raise the arms of the machine, then return to the starting position.