Sit on the bench pad with your back to the cable attachment and let your feet be planted on the floor. Use the handles attachment on the cables on both sides. With your back fully erect and firm, grab the handles from behind and extend your elbows. Start from a position where your elbows are in front of your and your upper arm is at a 45-degree angle. Finish the movement when your elbows are fully locked out. Ensure that you do not use any swinging by pausing at the bottom and top of every rep.

Sit on the bench pad so that you are facing the squat stand. Keep your feet planted on the floor and raise both hands up overhead. Put one hand on your back and the other hand on the other elbow. Stretch your triceps by pulling the elbow down with the other arm. Hold the stretch down for 5 seconds for every turn and do the other side for the same intensity and duration.

Lay on the bench pad with your back flat so that the handles are behind you. Grab both handles from above and extend your arm out. Keep your upper arm completely still and only move your forearm forward. Keep your elbows pointed to the ceiling and try to extend and lock your elbows out. Do not swing or use momentum. Try to feel for the stretch in your arm (triceps) and force a squeeze at the end of the rep by pausing at the bottom and top.

Lay on the bench pad with your back flat so that the handles are behind you. Grab both handles from above and keep your arms to your sides. Maintain a neutral position and keep your elbows tucked to your sides. Start by having your arms stretched and finish when your elbows are locked down. Do not swing or use momentum. Try to feel for the stretch in your arm (triceps) and force a squeeze at the end of the rep by pausing at the bottom and top.

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.

Attach both handles on the cable. Sit with your back on the bench pad. Grab both handles and let your legs come all the way down for the starting position. Initiate the movement by bringing the handles straight down with stiff arms and locked elbows. Bring your legs up as you pull the handles down. The finished position is when your legs and torso form a 90-degree angle and when your arms are parallel with the bench pad. Stretch down until your arms are completely overhead before you go for another repetition.

Place the ab accessory on the rail of the GR8 about 10 inches away from the cables. Lay on the bench pad with your knee on the pad and your feet slightly elevated. Grab the ab attachment and rest your forearms on the foam pad. Start the movement by pulling your lower body into the handles by crunching. Pull the knees into the handles and squeeze your ab muscles. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.

Set up the bench pad and place your elbow and hand 4 inches away from the higher edge of the pad. Stack your feet together on the squat pad (lowered state) and straighten out your body. Keep your body straight and make sure that your elbow, shoulder, and head all line-up. Keep the other arm over your head and straight. Maintain tension in your core and count the seconds for each side.

Sit sideways on the GR8 with your knees on the bench pad. Keep your hips locked and your back straight at all times. Grab both handles with both hands and pull them across your body. This is more of a twisting motion and it requires good balance. The handle should travel from the starting position to the middle of your body while keeping your arms slightly unlocked. Perform this movement very slowly as it is hard to maintain balance and do not swing or use momentum. Do this movement for the other side as well.

Using the handles attachment, lay on the bench pad. Hook both of your feet on the handles and sit with your butt on the bench pad. With a moderate bend in your knees, reach forward with your elbows keeping your hands crossed behind your head. Reach forward with a twisting motion by touching your right left to the left knee and the left shoulder to the right knee alternating in every rep. Stretch your abs at the start of the movement and contract hard at the end portion of the exercise.

Using the handles attachment, lay on the bench pad. Hook both of your feet on the handles and sit with your butt on the bench pad. With a moderate bend in your knees, reach forward with your elbows keeping your hands crossed on your chest with the right hand on the left shoulder and the left hand on the right shoulder. Reach forward with a twisting motion by touching your right left to the left knee and the left shoulder to the right knee alternating in every rep. Stretch your abs at the start of the movement and contract hard at the end portion of the exercise.

Lock the bench pad and set up the squat stand-up. With your feet on the squat stand, and your back fully on the bench pad, perform a sit-up with your arms extended up overhead. Start the movement by having your arms stretched overhead completely and finish the movement with your arms overhead and your torso at a 90-degree angle with your legs. Pause at the top of the movement and slowly descend on every repetition. Keep your legs locked at all times and avoid using momentum.

Lock the bench pad and set up the squat stand-up. With your feet on the squat stand, and your back fully on the bench pad, perform a sit-up. Ensure that your hands are behind your head with your elbows pointing out. Stretch your rib cage at the starting position and contract your abdominal muscles hard when reaching forward. Keep your legs locked at all times and avoid using momentum.

Set the squat stand up and sit with your knees on the bench pad. Grab the edge of the squat stand from the higher side with locked arms and lower your body so that the bench pad seat slides up. Continue the movement as far as your mobility will allow and slowly come down to the starting position. Keep your core rigid and stiff while maintaining a neutral back position.

With your back to the bench pad and your feet on the edge of the pad, raise your arms up to reach for the handles. With one arm at a time, bring the handle down as far as you can while keeping the other handle in place. Keep tension in both arms and do the same steps for the other arm. You can choose to do an alternative low crossover with one arm at a time or while completing all of the reps on one side after going for the other side.

Lay with your back completely flat on the bench pad and use the handle attachment on both sides. Place your feet at the edge of the bench seat pad and grab the handles from above your head. With straight arms at your sides, bring the handles laterally down to your thigh. To get to the starting position, allow your body to get back up to the point where your arms are perpendicular to your upper body. Keep your core tense and your elbows locked throughout the movement.

Using the handle attachment, lay your back completely flat. With your head on the higher edge of the bench pad, raise your knees up so that your torso and thigh are at a 90-degree angle while keeping your shins horizontal. With long stiff arms, bring the handles down to your sides until your arms are parallel with the bench pad. Lower yourself slowly before going for another repetition.

Attach both handles and sit with your feet close to the lower edge of the bench pad. Lay on your back completely on the bench pad and grab both handles. With stiff locked arms, bring the handles all the way down straight to your sides. Once the handles are close to your feet, perform an ab crunch to finish the movement. Lower yourself again until your arms are straight up to the ceiling before going for another repetition.

Attach both handles and sit on the bench pad with your feet on the pad. Bring the handles to your chest and keep them locked in that position. Keep your core braced and bring your chest forward with the handles locked at your sides until your shoulders nearly touch your chest. Descend slowly to the starting position before initiating another repetition.

Using both handles, lay on your back and grab the handles. Lock the bench pad midway through the slide and brace for the start of the movement. Start by having your legs completely straight and locked on the knees. Start by raising your legs straight up in one smooth motion. The movement finishes when your leg is at a 90-degree angle with your torso. Lower your leg down to the starting position and ensure that your knee remains locked during the entire movement.

Attach the handle on one side and sit on the bench pad on that side. Let your legs hang down while you perform the movement. Grab the handle with both hands and with stiff long arms. With your arms straight forward, bring the handle to the opposite side in a twisting motion. 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.

With both, your feet hooked to the strap attachment, sit on the bench pad and secure the rope system. Start the movement by having both your hands on the back of your head. Take a deep breath and perform a sit-up in the decline position. Raise your upper body until it is 90 degrees with your legs. Ensure that your knees stay locked during the entire movement. Carefully lower your body weight down until it makes contact with the bench pad before going for another repetition. Make sure that your back stays neutral to prevent lower back rounding.

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. Bring the handles only if they are stretching the pectoral muscles. While maintaining your back position, allow your body to slowly stretch your chest while your arms are fixed in their position. Do not attempt to squeeze your chest; instead, bring your chest forward and let your own bodyweight stretch your chest.

Use this section to explain a set of product features, to link to a series of pages, or to answer common questions about your products.

Use this section to explain a set of product features, to link to a series of pages, or to answer common questions about your products.