Place your feet firmly on the floor with your knees braced under the pad. Sit with a slight backward lean and create a natural arch in your lower back. Lightly hold a set of handles with your wrists in a neutral position and your elbows slightly bent and pointed down.
Keeping your arms slightly bent, contract your rhomboids and lower your traps to pull your shoulder blades down and together. Squeezing your shoulder blades, contract your lats and pull your arms down until they form about a 90-degree angle. Keep them close to the sides of your body. Hold and contract your rhomboids, midtrapezius, and lats, maintaining a natural arch in your lower back. Keep your arms as relaxed as possible. Slowly return your arms to the starting position, keeping your scapulae down and tension in your lats. Repeat.