(0:00) Start by adjusting the pad so that when you are seated with your feet flat on the ground, it is pushing firmly on the top of your quads, approximately in the middle. 

(0:08) Grab the handles with an overhand grip and space your hands at just wider than shoulder width apart. 

(0:13) Holding the handles, lower yourself into the seated position. Keeping your shoulders down, pull the handles towards your middle chest region by bringing your elbows towards the back of your hips. 

(0:24)Once the handles have been lowered to shoulder height, slowly return the bar to the starting position where your arms are almost fully extended. 

(0:31) Ensure that you keep your wrists aligned with your forearms at all times and maintain a slight arch in your back by activating your core. 

(0:39) Repeat for the desired amount of repetitions then gently rest the weights. 

(0:44) The pull and retreat motion should be conducted in a controlled manner, so avoid excessive momentum, a little momentum is acceptable.