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.
Lay flat on the GR8 bench pad with your feet on the squat stand and a slight bench on your knees. Lock your hands together behind your back near your lower back and start by having a straight neutral back position. Extend up while keeping your hips locked and raise your chest off the pad. Pause for a brief second and slowly get back to the starting position before you go for another repetition.
Attach the dip bars on the rails of the GR8Flex about one foot away from the tables. Grab both handles of the dip bar while laying down flat on your stomach on the bench pad. With your feet elevated, pull yourself up using the dip handles. Start the movement by bringing the elbows in and pulling up until your head had passed through the dip handles. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.
Grab the bar attachment while laying down flat on your stomach on the bench pad facing the cable system. With your feet elevated, pull the bar down to your chest in one smooth motion grabbing it narrow. Keep your wrists and hands in a neutral position to allow for your elbows to travel to the chest area. Lower yourself back down slowly before attempting another repetition. The starting position should be when your arms are stretched up overhead while grabbing the bar. Pull with your elbows out to the side and finish with the elbows near your sides or as far as you can pull. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.
Grab the bar attachment while laying down flat on your stomach on the bench pad facing the cable system. With your feet elevated, pull the bar down to your chest in one smooth motion while grabbing it as wide as possible. Keep your wrists and hands in a neutral position to allow for your elbows to travel to the chest area. Lower yourself back down slowly before attempting another repetition. The starting position should be when your arms are stretched up overhead while grabbing the bar. Pull with your elbows out to the side and finish with the elbows near your sides or as far as you can pull. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.
Using the handles attachment, lay on the bench pad with your back flat and your feet on the edge of the bench pad. Use the bar attachment and maintain a neutral back position. Grab the bar from overhead with a pronated grip. Bring the bar straight down to your thigh with stiff locked arms. Keep your arms straight and maintain the bend in your knees. Pull straight down in one smooth motion and pause at the bottom of the rep. Avoid using any momentum of swinging.
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 down to your sides but keep your arms at your side. Maintain a neutral back position and start the movement by bringing your arms straight down to the bench pad sides. Keep your arms locked at all times and grab the handles with an underhand grip. Do not swing or use momentum when performing the exercise.
Using the handles attachment, lay on the bench pad with your back flat and your feet on the bench pad. Grab both handles and pull them across your body to one side alternating between the right and the left side. Keep your arms straight and maintain the bend in your knees. Pull straight down in one smooth motion and pause at the bottom of the rep. Avoid using any momentum of swinging.
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 sternum 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 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.
Using the handles attachment, lay on the bench pad with your back flat and your feet on the bench pad. Grab both handles and pull down until the handles reach the bench pad or when your arms are parallel with the pad. Keep your arms straight and maintain the bend in your knees. Pull straight down in one smooth motion and pause at the bottom of the 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.
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 hips. Keep your shoulders retracted and back neutral throughout the pull. 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 with your back completely flat on the bench pad and your feet on the edge of the pad. While using an EZ bar attachment, pull the bar from overhead through and to your hips. The movement should start with your arms stretched out and up, bring the bar down by pulling it down in one smooth fashion. 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 as close to your upper body as possible without making contact. Your elbows should be close to your body to engage the back. Finish the movement when the elbows are past your upper body. 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.
Grab both handles while laying down flat on your stomach on the bench pad. With your feet elevated, pull both handles down in one smooth motion. Keep your wrists and hands in a neutral position to allow for your elbows to travel below the bench pad. Lower yourself back down slowly before attempting another repetition. The starting position should be when your arms are stretched up overhead while grabbing the handles. Pull with your elbows in and finish with the elbows near your sides or as far as you can pull. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.
Grab both handles while laying down flat on your stomach on the bench pad. With your feet elevated, pull both handles towards your sides in one smooth motion. Lower yourself back down slowly before attempting another repetition. The starting position should be when your arms are stretched up overhead while grabbing the handles. Pull with your elbows out and finish with the elbows near your sides or as far as you can pull. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.
Grab both handles while sitting on the bench pad. Secure both feet on the ground underneath you and keep a neutral back position. While grabbing the handles, pull with one arm at a time until your elbow is past your torso. Keep your elbow tucked and always stretch your arm forward in the starting position. Pause for a brief second at the top and bottom of the movement and switch to the other arm. Do not swing, lean forward, or backward.
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.
Using the wing bar attachment, lay on your stomach to the bench pad. Keep your knees locked and your legs straight. Grab the wing attachment around shoulder-width and pull upward. Keep pulling until your chin reaches the level of the wing bar. Lower yourself slowly and allow for a brief pause before going for another repetition. Use the appropriate resistance to get an engaging tension.
Set up on the bench pad sitting on your knees and shins down on the pad. Start with your arms fully stretched out and your back in a neutral position. Grab both handles, while keeping your arms completely straight, and spread them outward so that your arms and torso form a T shape. Keep your arms at a 90-degree angle with your torso and lower the weight slowly as you reach the end of the repetition. Do not use any swinging motion or lean forward on the cables.
Set up on the bench pad 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 45-degree angle, not too close to your body, and not too flared out. Finish the movement when the elbows go past your body. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement.
Set up on the bench pad sitting up with your knees on the pad. Stand straight with your hips forward and grab both handles. Start with your arms fully stretched out and your back in a neutral position. Row up while keeping your elbows at a 45-degree angle, not too close to your body, and not too flared out. Finish the movement when the elbows go past your body. Lower yourself slowly, and keep your hips and back straight and completely neutral.
Set up with your feet on the higher end of the bench pad. While sitting down on the bench pad, grab both handles and pull yourself upward. Start with your arms fully stretched out and your back in a neutral position. Row up while keeping your elbows at a 45-degree angle, not too close to your body, and not too flared out. Finish the movement when the elbows go past your body. Lower yourself slowly and keep your back straight and completely neutral. Pause at the top and bottom of every repetition in order to avoid using momentum.
Using the handles attachment, lay on the bench pad with your back flat. Set up the squat stand and set your feet in the middle in a sit-up position. Grab both handles and pull down until the handles reach the bench pad or when your arms are parallel with the pad. Keep your arms straight and maintain the bend in your knees. Always make contact with your feet to the squat pad on every rep but do not swing or jump. Pull straight down in one smooth motion and pause at the bottom of the rep.
Set the GR8Flex in the incline position so that the squat stand is flattened on the ground. Attach both handles on the cables and sit on the bench pad with your feet on the edge of the pad. Grab both handles and maintain stiff locked arms. In a situp position, extend your back until it touches the bench pad, and then get back to the starting position where your shoulders nearly touch your knees. Maintain an upright back position and locked elbows throughout the movement.