Steps :

1.) Start off setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon.

2.) Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you and lift yourself up towards the ceiling.

3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count.

4.) Return back to the starting position.

5.) Repeat for as many reps and sets as desired.