Set up on the bench pad sitting up with your knees on the pad. Stand straight with your hips forward and grab both handles. 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 hips and back straight and completely neutral.