Position seat so shoulders are same height of padded lever. Sit on machine with legs angled to one side. Place arms over lever pad. Push padded lever down slightly until shoulders are are approximately 90º; upper arm parallel to floor.
With hips stationary, flex waist in "C" shape so elbows point downward. Return and repeat. Position lower body to opposite side and repeat.
Maintain shoulders fixed at approximately 90º so upper arm and upper back are perpendicular. Men should keep chest close to padded lever. Women may choose to position chest as close as possible without making contact with inside of padded bar. See Spot Reduction Myth.