Sit down with your feet firmly planted on the ground and thighs secured into place by the pad, while gripping the bar overhead with an underhand grip shoulder-width apart.
Exhale and drive your elbows downwards towards the ground, while pulling your shoulder blades down and back.
Continue to pull the bar down until your elbows are in line with your torso and shoulder blades are fully pulled back.
Inhale and allow your arms to raise overhead while parting your shoulder blades, returning to the starting position.