1. Set the pin with appropriate weight (for beginners it can be 75% of their weight).
  2. Step on the machine, kneeling on the lower plate and grasping the top handles with your arms. Keep your back straight and stare up. This is your starting position.
  3. Inhale and exhaling use your back muscles to pull yourself up to the position until your chin is at handles level.
  4. In the top point, hold peak contraction and squeeze the widest back muscles.
  5. In slow and controlled manner, extend your arms, returning to the starting position as you exhale.
  6. Repeat for the prescribed amount of repetitions.