Set up on the bench pad sitting on your knees and shins down on the pad. Start with your arms fully stretched out and your back in a neutral position. Grab both handles, while keeping your arms completely straight, and spread them outward so that your arms and torso form a T shape. Keep your arms at a 90-degree angle with your torso and lower the weight slowly as you reach the end of the repetition. Do not use any swinging motion or lean forward on the cables.