Using the handles attachment, lay on the bench pad with your back flat and your feet on the edge of the bench pad. Use the bar attachment and maintain a neutral back position. Grab the bar from overhead with a pronated grip. Bring the bar straight down to your thigh with stiff locked arms. Keep your arms straight and maintain the bend in your knees. Pull straight down in one smooth motion and pause at the bottom of the rep. Avoid using any momentum of swinging.