Captain's Chair (Knee Raise Station)

How to adjust

Step up onto the foot pegs at the base of the frame (if it has them) and press down on the handles to lift yourself into position.
Settle your back against the rear pad, set your forearms on the two top pads with your elbows bent about 90 degrees, and take the handles.
Take your feet off the pegs so your legs hang straight, then raise your knees toward your chest (or straighten the legs for a harder version) and lower back to the hang under control.
To finish: put your feet back on the pegs before you let go of the handles and step down — don't just drop out of the frame.

Press your forearms firmly into the pads and keep your back against the backrest before lifting your feet off the ground, since a loose brace lets you swing and lose control.
Don't let the lower back arch excessively at the bottom.
Lower the legs with control rather than dropping them.