Adjust seat height so that shoulders are level with the handle grip(s). Sit in seat with feet flat on the ground, back pressed firmly into the back pad, core engaged and shoulders down and back. Grasp handles (either position). Exhale; extend arms straight up, do not lock the elbows out. Hold at the top for 2 seconds. Inhale; slowly lower the arms back to resting position, wight stack will be slightly elevated above resting position. Repeat.