Grab both handles while laying down flat on your stomach on the bench pad. With your feet elevated, pull both handles towards your sides in one smooth motion. Lower yourself back down slowly before attempting another repetition. The starting position should be when your arms are stretched up overhead while grabbing the handles. Pull with your elbows out and finish with the elbows near your sides or as far as you can pull. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.