1. With your back to the machine, place your forearms on the horizontal parts of the pull-up, grab the middle handles with your hands.
2. With your weight on your forearms, raise both legs straight at the knees to a level.
3. With your back to the machine, grasp the top handles with your hands and begin to rise and fall by bending and straightening your arms. Stand facing the machine, grab the lower handles, pull your body up on your arms, and lower it slowly.