Adjust the weights to your level. Stand facing the machine with your legs slightly apart and your knees slightly bent, grasp the handles with both hands. With the upper body tilted slightly forward and your spine straight, lower your upper body towards the floor by pulling the handles as far as possible till about 90 degrees. Keep your head straight in line with the spine, your badomen tense and your shoulders low and backwards. Return to the starting position with a controlled movement. Repeat.