Adjust the padding so that when you are seated it is pushing firmly on the top of your quads, approximately in the middle of the thigh. Grab the bar with an overhand grip and space your hands at roughly shoulder width apart. Holding the grips, lower yourself into the seat

Start by pulling the grips towards your middle chest region. Once the grips have been lowered to a point just before your chest, slowly extend your arms back to the start position. Your elbows should be going towards the back of your hips. Try to maintain a slight and steady lean backwards throughout the whole exercise. Repeat for the desired amount of repetitions then slowly raise youself until the weight is caught.

The pull and retreat motion should be conducted in a controlled manner, a small amount of momentum is okay but ensure that you're not relying on this to perform the exercise.