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 centered and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the hand farthest from the handle, palm facing your chest. Bend your elbow with your arm lifted to chest height as if you were holding a bow and arrow. Extend your arm directly sideways fully straightening your elbow without locking it, keep wrist straight and torso stationary. Pause, then slowly bend your elbow without lowering your arm and release back to the starting position.