Sit and adjust the knee pad so that there is no free space and you’re tightly seated. Place your feet flat on the floor, push your chest upwards and out. Retract your scapula, this should create an arch leaning away from the machine. Take hold of the bar, with palms towards you. Pull through your elbows until you’re able to squeeze your lats at the bottom of the movement and your shoulder blades are together. Slowly raise the bar back up until your arms are extended and back in the starting position.