Attach the handle on one side and sit on the bench pad on that side. Let your feet be planted on the ground while you perform the movement. Grab the handle one hand at a time. Keep your arms straight at the beginning of the movement. Keep your upper locked in one place and then bring the handle to your shoulder or as far as you can curl. Lower yourself slowly before you go for another repetition. Do the same movement pattern for the other side and ensure that you attach the handle.