1. Select
the amount of weight
2. Adjust
the seat height
- Feet should be
flat on the floor or on a bench
3. Place
your back flat on the pad
4. Choose
a grip fitting your shoulder width
5. Lift weight
by pressing arms to full extension overhead
- Elbows should
not lock or hyperextend
- Keep back pressed
against the pad
6. Lower
the weight by lowering arms where plates nearly touch for full range
of motion
7. Complete
desired number of repetitions