Machine Lateral Raises

Adjust the seat position such that your shoulder joints line up with the axis of rotation of the machine and grab the handles lightly.
 
Raise the pads up and out to the side by pushing with your elbows until your arms are parallel to the floor and perpendicular to your body.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.