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 out in front of you. Start with the handles on your sides and keep your arms high and finish when your arms are at your chest level. Do not use momentum or swinging to keep the tension in the targeted muscles by allowing for a brief pause at the start and finish of every rep.