Set up with your feet on the higher end of the bench pad. While sitting down on the bench pad, grab both handles and pull yourself upward. Start with your arms fully stretched out and your back in a neutral position. Row up while keeping your elbows at a 45-degree angle, not too close to your body, and not too flared out. Finish the movement when the elbows go past your body. Lower yourself slowly and keep your back straight and completely neutral. Pause at the top and bottom of every repetition in order to avoid using momentum.