Rear shoulders · Intermediate
Lying Cable Face Pull
A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Chest · Intermediate
Cable Middle Chest Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It is performed using a cable machine with handles set at shoulder height, allowing for a controlled and consistent tension throughout the movement.
Abs · Beginner
Cable Kneeling Side Crunch
A kneeling cable core exercise that targets the obliques through lateral trunk flexion. The cable provides external resistance while the lower body remains supported.
Shoulders · Intermediate
Cable Supinated Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Shoulders · Intermediate
Cable Upright Row
A standing shoulder and upper-back exercise using a narrow overhand grip on a short bar attached to a low pulley. The upward pull combines shoulder abduction and scapular elevation with elbow flexion.
Back · Beginner
Cable Lat Pulldown
A compound exercise targeting the latissimus dorsi muscles, along with secondary engagement of the biceps, rhomboids, and trapezius. It is performed using a cable machine with an overhead pulley and a wide bar attachment, primarily focusing on developing upper back strength and width.
Back · Intermediate
One-Arm Low Cable Seated Row
The Single Arm Low Cable Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and biceps. It involves pulling a cable handle towards your torso while seated, focusing on unilateral muscle engagement and improving muscular balance.
Abs · Intermediate
Cable Twist (up down)
A core-strengthening exercise that targets the obliques and transverse abdominis. It involves rotational movement using a cable machine, enhancing stability and improving rotational power.
Back · Beginner
Cable Neutral Grip Lat Pulldown
A vertical cable pull performed with a neutral-grip attachment. It develops the lats, biceps, and upper back while using a palm-facing hand position.
Glutes · Intermediate
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Back · Beginner
One-Arm Straight-Arm Cable Lat Pulldown
The Straight One Arm Cable Pulldown targets the latissimus dorsi, teres major, and other muscles of the back. This exercise is performed using a cable machine with a single handle attachment, allowing for unilateral training and improved muscle symmetry.
Chest · Intermediate
One-Arm Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the chest. It involves using a cable machine to perform a fly motion with one arm, allowing for unilateral training and improved muscle symmetry. This exercise helps in enhancing muscle definition and strength in the chest area.
Chest · Intermediate
Cable Kneeling High To Low Fly
A kneeling cable chest fly that follows a high-to-low line of resistance. It emphasizes the pectoral muscles while the kneeling position limits lower-body contribution.
Shoulders · Beginner
One-Arm Cable Front Raise (Neutral Grip)
A unilateral shoulder exercise using a low cable and a neutral, thumb-up grip. It targets the anterior deltoid, with one arm working against cable resistance at a time.
Back · Intermediate
Cable Wide Grip Behind Neck Pulldown
An upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. It involves pulling a cable bar down behind the neck while seated, emphasizing the upper back and shoulder muscles.
Back · Beginner
Rope Straight-Arm Lat Pulldown
The Standing Cable Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles.
Back · Intermediate
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Chest · Intermediate
Standing Cable Chest Press
A bilateral horizontal press performed with two cable handles in a staggered stance. It trains the chest with assistance from the front shoulders and triceps while the unsupported trunk controls the cable pull.
Chest · Intermediate
Low Cable Incline Bench Press
A bilateral chest press on an inclined bench using separate handles from low pulleys. It combines shoulder pressing and elbow extension, with the bench supporting the trunk and the cables resisting the upward, inward hand path.
Triceps · Beginner
Triceps Cable Pushdown Reverse Grip
A bilateral triceps exercise using an underhand grip on an upper-cable bar. The elbows extend beside the torso while the wrists maintain the supinated grip.
Back · Intermediate
Seated Cable Wide Grip Row
The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
One-Arm Cable Low Row
The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles.
Triceps · Beginner
Cable Cross Triceps Extension
An isolation exercise targeting the triceps brachii. It involves extending the arms while holding cable handles, focusing on the contraction of the triceps. This exercise helps in building strength and definition in the upper arm.
