Place seat at low position and sit in good body alignment (abs tight, chest up, back straight). Place chest against pad and grasp upper handles. In a controlled motion, keeping upper arm perpendicular to torso, pull until upper arms are just beyond parallel. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:Ball Dumbbell Front RaiseBall Dumbbell Overhead PressBall Prone Reverse FlyBand Front RaiseBand Lat RaiseBand Reverse FlysBand Shoulder PressBand Upright RowDumbbell Front RaiseDumbbell Lat RaiseDumbbell Rear DeltDumbbell Upright RowRear Delt Fly - MachineSeated Arnold Press - DumbbellSeated Dumbbell PressSeated Shoulder Cable PressShoulder Cable Press