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.