Adjust the thigh pad to firmly hold you down while keeping the shins vertical.

Grasp the handle with the left hand using a neutral grip.

Sit down with a posterior pelvic tilt, slightly leaning back and the arms fully extended.

Pull the bar down to the collarbone, driving the elbow down, feeling the shoulder blades sliding down. Hold the bottom for 1-2 seconds.

Slowly extend the arm and return to the starting position.