Adjust the back support and seat by pulling the selector knob straight out. Your upper arms should rest comfortably on the arm rest, with your shoulders flexed at about 90 degrees. The back support should be far enough forward to hold your torso in place. Grasp the handles with the arms facing TOWARDS YOU, not away from you. Take an inhale breath, than press the arms forward as you exhale Keep your arms on the arm rest as you return to the starting position.