Set up on any crossbar by placing the rope handles over the crossbar. While standing grab a hold of the handles with your palms facing each other and raise your feet off the floor and bend them a bit while crossing them at your ankles . This is your starting position.
Lift yourself up all the way until your head reaches the crossbar (you might want to tilt your head either left or right to avoid hitting the crossbar). Then, release yourself back down to the starting position but don't fully extended your arms; you should always keep tension in your arms for maximum effectiveness.
Finally, repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the downward portion of the movement
Don't drop yourself back down too fast; focus on this negative movement as much as you do on the positive (the lifting up)
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a dip belt and put a weight plate between your legs.