Read the instructions on the machine before starting. Adjust the seat height and handle height if applicable. Put your knees under the knee hold. Reach up and grab the handles. Be sure to stick your chest out and look straight ahead with your back slightly arched. Inhale.
Pull down the bars while maintaining correct posture. Think of your elbows going down straight to your sides. Keep your chest out. When you get to the bottom, pause, exhale and squeeze your back muscles. Return to the start. Repeat for reps. Start light and work your way up.
