Sit on the seat and secure your feet on the pedals with straps while gripping the handle overhand and shoulder-width apart.
Select the appropriate settings on the machine for your planned cardio.
Press start.
Exhale and extend at your legs to straighten them while simultaneously driving your elbows back behind you, leaning back with a flat back, and squeezing your shoulder blades together.
Continue so that the seat moves towards the back of the machine, your legs are straight, and elbows pass behind your torso.
Inhale and bend your legs to bring the seat forward while extending your arms and leaning forward, returning you to the starting position.