Sit on the bench pad and secure the bar attachment on the GR8Flex. With an erect posture and a straight back, grab the EZ bar attachment with a supinated hand position. Keep your shoulders retracted and back neutral throughout the curl. Start with your arms out in front of you and finish by bringing the bar to your shoulder level. 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.
Set up on the bench pad while sitting on your knees and shins down on the pad while facing the bench pad. Start with your arms fully stretched out and your back in a neutral position. Place your elbow on the edge of the bench pad and grab the curl bar. Start by having your arms stretched and finish the movement when the curl bar is near your forehead. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement.
Set up with your feet on the higher end of the bench pad. While sitting down on the bench pad, grab both handles and keep your elbows close to your thighs, and do not rest your arm on your thighs. With your hands in a supinated position curl by bringing the handles and bring them to your head level. Start with your arms fully stretched out and your back in a neutral position. Pause at the top and bottom of every rep. Lower yourself slowly and keep your back straight and completely neutral.
Sit on the bench pad so that the cables are behind you. With your feet and butt on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles to your shoulders and keep your upper arm by your sides at all times. Keep your arms relatively close to your upper body and use your biceps to curl the weight up. Finish when the handles are close to your shoulders and lower yourself slowly to the starting position. Do not use momentum or swinging to keep the tension in the targeted muscles.
Lay on the bench pad with your feet and your head on the edge of the seat. With your head closer to the squat stand, grab both handles from the cable area and then curl yourself up. Start by ensuring that your back is straight and your head is in a neutral position. Bring the handles to your shoulders and maintain the position in your upper arm. Slowly lower your body weight down or until you feel a stretch before going for another repetition.
Attach the handle on one side and sit on the bench pad on that side. Let your feet be planted on the ground while you perform the movement. Grab the handle one hand at a time. Keep your arms straight at the beginning of the movement. Keep your upper locked in one place and then bring the handle to your shoulder or as far as you can curl. Lower yourself slowly before you go for another repetition. Do the same movement pattern for the other side and ensure that you attach the handle.
Set up with your feet on the higher end of the bench pad. While sitting down on the bench pad, grab both handles and place your elbows on your thigh 3 inches away from your knees. With your hands in a supinated position curl by bringing the handles and bring them to your head level. Start with your arms fully stretched out and your back in a neutral position. Pause at the top and bottom of every rep. Lower yourself slowly and keep your 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 place your arm on your knee. With your hands in a supinated position curl by bringing the handles and bring them to your head level. Start with your arms fully stretched out and your back in a neutral position. Pause at the top and bottom of every rep. Lower yourself slowly and keep your back straight and completely neutral.
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, curl up with your bicep and bring it to your chin level. Keep your arms by your sides and squeeze the biceps with a supinated hand grip. Grab the bar attachment around shoulder width apart. Start with curling and pause at the top and bottom of every rep to prevent using momentum.
Sit on the bench pad facing the cables with your butt down. Hook your feet in place 2 to 8 inches away from the cables using the wing bar attachment and grab both handles with your hands. Simply curl up until the handles are near face level. Keep your elbow position at a 45-degree angle. Lower yourself slowly and pause at the top of every rep. Do not swing or use momentum and always stretch before going before another repetition.