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.