Grab both handles while laying down flat on your stomach on the bench pad. With your feet elevated, pull both handles down in one smooth motion. Keep your wrists and hands in a neutral position to allow for your elbows to travel below the bench pad. 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 in 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.