Adapt the weighs to your level. Keep your knees slightly bent and spread apart, lean against the metal stand. Lower your arms and pull them back slightly, grab the handles. With a firm, steady motion, pull the arms of the machine so they meet in front of you. Return to the starting position with a controlled movement. Do not let the handles bounce back freely as it is dangerous to you, your environment and the machine itself. Keep your head upright, tighten your belly muscles for better stability.