1. Feet flat on floor & hands affixed in palms-up position.

2. Simultaneously lean back into
roller & rotate arms rearward.

3. Lean back & rotate arms until machine comfortably stops you.

4. Finish with shoulders rolled down & back, chest-out, chin-up.

5. Pause. Lean forward to start position & continue exercise movement(s) in a slow & controlled manner.

6. Perform 15-20 repetitions for
maximum effectiveness.

7. Rest.

8. Repeat above sequence two more times for a total of three sets.

9. Make tension & size adjustments when necessary.