Choose a weight that is comfortable for you so you can get in 8-12 reps. Use the rope attachement and grab each end so that your wrists are facing you. Starting with the weight near your hips, pull the rope towards your chest and move your hands towards your shoulders for a full contraction.

Use the rope attachment or straight bar for this one. Have your chest up and lean forward a bit to allow for a full range of motion. Move the bar or rope down towards your hips and squeeze at the bottom of the movement.

I'm still working on getter better at pull ups, but this is what I got so far! I like to do neutral grip pull ups to target my back and biceps. For this exercise, be sure to have your chest up to engage more back muscles to help you go up.