Adjust the seat or pad such that it rests on your lower thighs just above your knees. » Stand up and grab the bar with a slightly wider than shoulder width grip with your palms facing away from you. » Sit down with your arms fully extended and your thighs underneath the pads. » Pull the weight down in front of your head until it is close to your chest, focusing on pulling your elbows down and back as you perform the movement. » Keep a good arch in your back and your torso in a fixed vertical position throughout the movement. » Reverse the movement and return to the starting position. » The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.