Use any 2 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
Sit in a cross-legged position on Glideboard, or sit with your legs extended and the ankles crossed, facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and bend your elbows, keeping them close to your sides with the palms up. Keep your back straight and press your arms forward until they are almost straight. Pause for a moment then return slowly to the start position.