Sit on the bench pad so that the cables are behind you. While sitting on your feet on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and keep them at a 45-degree angle. Keep your arms in a position between your legs and your head. Finish when your arms are out in front of you and lower yourself slowly to the starting position. Do not use momentum or swinging to keep the tension in the targeted muscles.