Adjust the seat height so you can reach the grip comfortably, then sit down and press the foot lever to grab onto the handles. Once you have the handle and your forearms are parallel to the ground, slowly release the foot lever.
Start by extending the elbows until they're almost fully straightened, then slowly return until your elbows make a 90 degree bend. Your arms should stay flared out at roughly 45 degrees throughout. Tense your core to keep your torso still. Repeat for the desired repetitions then press the foot lever and lower the handle until it is caught, then release the lever and handle to finish.
Avoid using momentum by leaning forward with the torso to lift the weight.
