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.