Set up with your back completely flat on the bench pad and your feet on the edge of the pad. While using an EZ bar attachment, pull the bar from overhead through and to your hips. The movement should start with your arms stretched out and up, bring the bar down by pulling it down in one smooth fashion. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement by allowing for a brief pause at the beginning and end of every repetition.