Sit on the bench pad facing the cables. Grab the handles and raise them up and out to the side. Your elbows should be at a 45-degree angle from your shoulder level. Allow your feet to levitate so you can raise the handles out and up with straight arms. Keep your arms straight and raise the handles as far as you can or until your arms are almost overhead. Keep your chest up throughout the movement and your arms locked. Don’t swing the movement and always perform a brief pause at the top of the movement.
Grab both handles while laying down flat on your stomach on the bench pad. With your feet elevated, start by having your arms overhead. Keep your arms straight and bring both hands to your hip level. Do this movement laterally without bending your elbow. Do not let your arms go past the bench pad or over your body. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.
Sit on the bench pad and secure the handles attachment on the GR8Flex. With an erect posture and a straight back, grab the handles with a neutral hand position. Keep your shoulders retracted and back neutral throughout the curl. Start with your arms out in front of you. With one arm, bring the elbow in and down while keeping it tucked, and perform a back fly with the other arm by keeping it straight and raising it at a 90-degree angle. This should be done at the same time in one smooth motion. Allow your feet to levitate so that you are able to perform the movement freely. Avoid leaning forward or backward during the movement by allowing for a brief pause at the beginning and end of every repetition.
Grab the barbell with a pronated hand position while sitting on the bench pad. Secure both feet on the ground underneath you and keep a neutral back position. While grabbing the bar, pull the bar to your chest level with your elbows flared out. Grab the bar attachment narrow but not too close where it causes wrist discomfort. Start with pulling down and pausing at the top and bottom of every rep to prevent using momentum.
Grab the barbell with a pronated hand position while sitting on the bench pad. Secure both feet on the ground underneath you and keep a neutral back position. While grabbing the bar, pull the bar to your chest level with your elbows flared out. Grab the bar attachment as wide as possible. Start with pulling down and pausing at the top and bottom of every rep to prevent using momentum.
Sit on the bench pad so that you are facing the cables. Using the wing bar attachment, hook your feet about a foot away from the handles. Grab both handles with an overhand grip. Bring the handles to your face and keep your elbows flared out. Maintain a neutral back position and start the movement by bringing your elbows outward, once you’ve brought the handles near your face, lower them down slowly until your arms are locked and stretched. Do not swing or use momentum when performing the exercise.
Sit on the bench pad so that you are facing the cables. Using the wing bar attachment, hook your feet about a foot away from the handles. Grab both handles and straighten out your back. Bring the handles to your chest by keeping your elbows on the outside. Keep your elbow about 45 to 90 degrees and pause at the top of every rep. Do not swing or use momentum when performing the exercise.
Sit on the bench pad facing the cables with your butt down. Hook both your feet in place using the wing bar attachment one foot away from the cables or to where your knees form a 90-degree angle when you plant your feet down. Using the handles attachment, raise both handles out to the side while keeping slightly bent arms. Initiate the movement starting with your elbows and pause at the top of the repetition. Keep your arms at a 45-degree angle from your body.
Sit on the bench pad and secure the handles attachment on the GR8Flex. With an erect posture and a straight back, pull the handles with a pronated hand position towards your face and allow your feet to hang so you can pull yourself towards the cables. Keep your shoulders retracted and back neutral throughout the pull. Your elbow position should at a 90-degree angle to engage both the back and shoulders. The handles should meet near your ears for maximum contraction. 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.
Sit on the bench pad facing the cables. Plant your feet on the ground and attach both handles to the cables. Grab the handles and raise them up. Allow your feet to hang so you can raise the handles out and up with straight arms. Keep your arms straight and raise the handles as far as you can or until your arms are almost overhead. Keep your chest up throughout the movement and your arms locked. Don’t swing the movement and always perform a brief pause at the top of the movement.
Sit on the bench pad so that the cable system is behind you. While using the handles attachment, place your feet on the edge of the bench pad. Grab both handles from behind and press them forward with flared elbows. Keep your back neutral and look straight ahead. Grab the handles with a pronated hand position and keep your arms out at a 45-degree angle. The cables should touch your upper arms. Press forward and up so that the finished position should be above head level. Pause at the top and bottom of the press to prevent swinging or the use of momentum.
Sit on the bench pad so that the cables are behind you. While sitting on your feet on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and out in front of you. Start with the handles on the outside and keep your arms high and finish when your arms are at your head and eye level. Do not use momentum or swinging to keep the tension in the targeted muscles by allowing for a brief pause at the start and finish of every rep.
Sit on the bench pad and secure the EZ bar attachment on the GR8Flex. With an erect posture and a straight back, pull the bar with a pronated hand position towards your sternum. Keep your shoulders retracted and back neutral throughout the pull. Your elbow position should at a 45-degree angle to engage both the back and shoulders. 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.
Set up on the bench pad while sitting on your knees and shins down on the pad. Start with your arms fully stretched out and your back in a neutral position. Row up while keeping your elbows at a 90-degree angle with your upper body. Your elbows should be out to the side and up instead of down to your sides. Finish the movement when the elbows are slightly past your body or as far as your shoulder will allow. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement.
Sit on the bench pad with your knees down and your shins to the pad. Grab both handles and with a straight back, bring straight down with locked arms. Pull the handles down as far as your mobility will allow or until your arm is parallel with your upper body. Get back to the starting position by letting your body drop slowly before initiating the movement again. Allow for a brief pause at every rep to prevent swinging.
Sit on the bench pad with your knees down and your shins to the pad. Grab both handles and raise them out to the side. Keep your hips forward and your core engaged throughout the movement. Start by raising the handles to the side so that the arm is at a 45-degree angle with your body. Allow for a brief pause at the top and bottom of every rep to prevent swinging or the use of momentum.
Sit on the bench pad with your knees down and your shins to the pad. Grab both handles and raise them upward and to the side. The movement should be raising the cables laterally. Keeping a slight bend in the elbow, maintain a neutral back position, and raise the handles to the side. Allow for a brief pause at the top and bottom of every repetition.