Assume we are working on a Minkowski (i.e. flat) space.
The transformation from the contravariant electromagnetic two-tensor to the covariant electromagnetic tensor is:
\begin{equation}
F_{\mu \nu} = \eta_{\mu \delta} \eta_{\nu \phi} F^{\delta \phi} = \eta_{\mu \delta} F^{\delta \phi}\eta_{\phi \nu} \; \; \; \textrm{(i)}
\end{equation}
Likewise, the transformation from the covariant electromagnetic two-tensor to the contravariant electromagnetic tensor is:
\begin{equation}
F^{\mu \nu} = \eta^{\mu \delta} \eta^{\nu \phi} F_{\delta \phi} = \eta^{\mu \delta} F_{\delta \phi}\eta^{\phi \nu}\; \; \; \textrm{(ii)}
\end{equation}
We can also convert the contravariant electromagnetic two-tensor into a "mixed" electromagnetic tensor:
\begin{equation}
F^{\mu}_ {\nu} = \eta_{\nu \delta} F^{\delta \mu} \; \; \; \textrm{(iii)}
\end{equation}
Similarly, we can convert the covariant electromagnetic two-tensor to a "mixed" electromagnetic tensor:
\begin{equation}
F^{\nu}_ {\mu} = \eta^{\nu \delta} F_{\delta \mu} \; \; \; \textrm{(iv)}
\end{equation}
We also have the following relations between the covariant and contravariant forms of the Minkowski metric tensor:
\begin{equation}
\eta ^{\mu \delta} \eta_{\delta \nu} = \delta^{\mu}_{\nu} \; \; \; \textrm{(v)}
\end{equation}
\begin{equation}
\eta _{\mu \delta} \eta^{\delta \nu} = \delta^{\nu}_{\mu} \; \; \; \textrm{(vi)}
\end{equation}
That is, the covariant and contravariant metric tensors are inverses of each other.
Of course, all of these relations hold more generally (i.e. for any metric g and tensor T). For more information in this regard, I would encourage you to look at this Wikipedia link: https://en.wikipedia.org/wiki/Raising_and_lowering_indices