Stand with feet slightly wider than shoulder-width apart facing perpendicular to the machine, with your arm outstretched, gripping the handle at shoulder level.
While bending slightly forward and keeping your arm straight exhale and swing your arm down across your body.
Continue until your arm reaches the level of your opposite hip.
Inhale and allow your arm to raise up and back, returning to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).