(0:00) The handles should be set at straight as possible. Adjust the seat height so that when your seated with your feet flat on the floor, your chest is against the padding and the handles are aligned with the height of your shoulders. 

(0:12) Start by grabbing the horizontal handles in front of you, where your hands are wrapped around fully and your knuckles are pointing upwards. 

(0:19) Spread the handles apart in a controlled manner until your hands are in line with the front of your chest, then return to the starting position slowly. 

(0:28) Ensure that there is a slight bend in the elbows and keep your back straight when performing the movement. 

(0:35) Once you've completed the desired amount of repetitions gently rest the weights back. 

(0:41) Don't spread your hands too far beyond your chest and ensure that you are performing the movement in a controlled manner, avoiding the use of momentum.