Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.

Weight Recommendation:
Beginner: 10-20lbs
Intermediate: 20-50lbs
Advanced: 50-80+lbs