1. Choose desired weight load.*

2. Kneel on mat in front of the machine, facing machine.

3. Pull both ends of the rope toward the floor to make an inverted V.

4. Grab the big knots at each end. Position your arms so that the ends of the rope are at eye level (or on either side of your head), keeping elbows close to your side.

5. Lean forward by crunching at hip and pull rope down towards floor.

6. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.