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2 sets x 12-17 reps
Adjust the pad so that your feet are firmly on the floor and your quads are parallel to the floor. Your hands should be far enough apart so that when you pull the bar down, the upper arms form a 90-degree angle to the forearms.
Sitting upright, and keeping your shoulders down and your elbows straight out to the side, pull the bar down to the front (not behind your neck), by pulling your shoulder blades down and together, using the lats. (As you pull down, allow yourself a 5-degree decline to avoid bonking your nose.) When your upper arms are parallel to the ground, hold, then slowly release—without letting your shoulders ride up.