Cable Exercises

This machine exercise strengthens your back and arm muscles. You pull the handles down to your chest, taking turns with each side, to build muscle and power.

This exercise uses a cable machine to work the triceps muscles on the back of your arms. You straighten one arm at a time while keeping your upper arm completely still, switching back and forth between your right and left sides.

This exercise strengthens the muscles on the back of your thighs. You lie on your stomach and use a cable machine to create resistance as you bend your knees to pull your heels toward your bottom.

This exercise uses a cable machine to work just your biceps. You sit down and rest your upper arm against your inner leg to keep it steady. This helps you focus on squeezing the muscle without swinging your body.

This exercise is used to strengthen the triceps, the muscles on the back of your arm. You sit down for this movement and rest your elbow against the inside of your knee. This helps keep your upper arm perfectly still so the triceps do all the work.

This exercise uses a cable machine to strengthen the muscles on the back of your shoulders and upper back. You need to hold your body in a steady position and move with control to get the best results.

This exercise uses a cable machine to make your arm muscles stronger. You pull the handle up toward your shoulders while keeping your elbows stuck to your sides. The cable keeps your muscles working hard during the whole movement.

This exercise uses a cable machine to strengthen your butt muscles, along with your legs and lower back. You start by bending at your hips to hold the cable, then you straighten your body to stand up tall.

The cable decline fly creates a workout for the lower part of your chest. You use a cable machine with the handles set high to pull downwards. This movement stretches and squeezes your chest muscles by moving your arms in a smooth, controlled way.

This is a chest exercise using a cable machine. It focuses on the lower part of the chest but also works the shoulders and triceps. Because you use only one arm on a slanted bench, you must stay balanced and controlled.

This exercise is for your arm muscles, specifically the biceps. You use a cable machine to do it. Instead of lifting the weight out in front of you, you drag the handle up along your body while keeping your elbows back. This helps make sure your shoulders do not do the work.

This workout builds strong front shoulder muscles. You hold a cable handle and lift it straight out in front of you until it reaches shoulder height. You must move smoothly and control the weight the whole time.

This exercise works the front muscles of your shoulders. It uses a cable machine to keep a steady pull on your muscles the whole time. It also uses your upper back and arm muscles a little bit.

This exercise uses a cable machine to isolate and strengthen the triceps at the back of your upper arm. By pulling the cable over your head while keeping your elbows still, you focus specifically on building arm muscle.

This is a strength exercise for your upper back. You do it while kneeling in front of a cable machine. It helps you squeeze your shoulder blades together and uses your back muscles. Your arm and shoulder muscles help a little bit, too.

This exercise strengthens the muscles on the inner side of your thigh. You use a cable machine to pull your leg across your body, which helps tone and build up your adductor muscles.

This chest workout is done on a slanted bench using cable handles. It focuses on the upper chest muscles but also works the shoulders and the back of the arms. The cables create steady tension the whole time, which is great for building strength and muscle in the upper chest.

The cable incline pushdown is a focused exercise for the back muscles (lats). It uses a cable machine with a straight bar. You must move slowly and with good posture to work your back muscles well. The triceps and shoulders also help with the movement.

This exercise works the triceps muscles on the back of your arms using a cable machine. You stand with your back to the machine and push your arms up over your head to strengthen the muscle.

This exercise works your stomach muscles using a cable machine. You kneel down holding a rope behind your head, then bend your upper body forward and down. This movement helps strengthen your abs and the sides of your waist.

This exercise strengthens the back of your shoulders and your upper back muscles. You kneel on the floor and pull a rope toward you while keeping your tummy tight and your body still.

This exercise works the triceps muscles on the back of your arms using a cable machine. You kneel on the floor in front of a high pulley and straighten your arms to target the muscle.

This exercise uses a cable machine to build strong back muscles. It also works your arms and shoulders. You sit down and pull a bar from high up down to your chest. Moving the bar all the way up and down helps your muscles work their best.

This is a strength exercise for your back muscles, specifically the large muscles on the sides of your back. It uses a cable machine with a rope handle. The movement also helps strengthen your arm muscles. To do it, you pull the rope down to your sides while keeping your posture straight and squeezing your shoulder blades together.

This exercise works the side muscles of your shoulder. You use a cable machine that pulls on your muscles the whole time you move. This helps make your shoulders look wider and stronger.

This exercise strengthens your upper back using a cable machine. It also works your biceps and arm muscles. To do it, sit down and pull the handles toward your body while keeping your back straight and squeezing your shoulder blades together.

This exercise works your back muscles, which are called the lats. You do it by lying on a bench and using a cable machine with a rope. You need to move slowly and carefully to make your muscles work well and keep your shoulders safe.

This exercise works your chest muscles. You lie on a bench and use a cable machine. It also uses your shoulders and arms a little bit. You lower your arms wide to the sides and then bring them back together to squeeze your chest.

This is a single-arm pulling exercise for your upper back. You use a cable machine to do it. It helps your stomach muscles stay strong and improves how your body moves together. You must move slowly and carefully to do it right.

This exercise uses a cable machine to work your bicep muscles one arm at a time. It keeps the weight pulling on your muscle during the whole movement, which helps your arms get stronger and bigger.

This exercise works one side of your chest while you sit on an exercise ball. Sitting on the ball adds a balance challenge to the normal cable fly. It strengthens your chest, shoulders, and the back of your arms. You must use your core muscles to stay steady on the ball.

This exercise works your chest, shoulders, and the back of your arm. You do it with one arm while sitting on a bouncy ball. The ball makes it hard to balance, so you must use your tummy muscles to stay steady.

This cable exercise isolates the chest muscles using a bent-over position. It involves extending one arm out to the side to activate the pecs, with secondary support from the shoulders and upper back.

This exercise works mainly on your bicep muscles. You use a cable machine and a soft pad to support your arm. It is important to move carefully so your muscle stays tight and works hard the whole time.

This is a chest exercise for one arm at a time. You sit on a bouncy ball to work on your balance and core muscles. You push a cable handle straight in front of you.

This exercise uses a cable machine to work the large back muscles (lats) on one side of your body at a time. It also uses your arm muscles to help. You must move slowly and carefully to make sure your back does the work instead of swinging your body.

This exercise works your upper back muscles using a cable machine. It also uses your biceps and shoulders. You do it while on your knees to help focus on your upper back.

This exercise works your biceps, forearms, and shoulders. You sit on an exercise ball while doing it, which helps you practice balance. This also makes your tummy muscles work to keep you steady.

This exercise works your upper back, biceps, and forearms using a cable machine. You pull a handle toward your body while turning your palms up. This helps make your back muscles and grip stronger.

This exercise works your bicep muscles. You use a cable machine and a special pad to rest your arms. It helps you use good form and keeps your muscles working hard the entire time.

This exercise works your chest, shoulders, and the back of your arms. To do it, sit on an exercise ball and hold the handles. Then, push them forward while you keep your body steady.

This isolation exercise uses a cable machine to focus on the bicep muscles. You pull a bar from a high setting down to your legs, concentrating on a controlled squeeze of the arms.

This exercise works your large back muscles (lats) using a cable machine and a straight bar. It also helps your arms and shoulders. To do it right, you must keep your arms straight and your body still the whole time.

This exercise uses a cable machine to strengthen the back of your shoulders. It also works the muscles in your upper back and arms. You perform it by pulling a handle toward your chest with steady, controlled movements.

This exercise works the muscles on the back of your shoulders using a cable machine and a rope. It also strengthens your upper back and arms. The machine keeps a steady pull on your muscles, which helps build shoulder strength and stability.

The cable reverse crunch is a stomach exercise that uses a cable machine to make the standard reverse crunch harder. It mainly works your abdominal muscles and also uses your hip muscles.

This exercise uses a cable machine to work your biceps and forearms. It targets specific arm muscles because you hold the bar with a reverse grip.

This exercise works the triceps muscles using a cable machine. You hold the bar with your palms facing up to focus on the long part of the muscle. An arm blaster is worn to keep your upper arms from moving, which helps you maintain perfect form.

This is a single-arm exercise performed on a cable machine that works your arms. By holding the handle with your palm facing down, it focuses specifically on strengthening your forearms and the side of your upper arm.

This is a targeted arm exercise performed on a cable machine. Instead of holding the bar with your palms facing down, you hold it with your palms facing up. This underhand grip works your triceps muscles in a special way while also using your forearms.

This exercise uses a cable machine to build strength in your upper back. You sit on the bench with a straight back and hold the handle with your palms facing up. Then, you pull the cable toward your body to squeeze your back muscles.

This exercise builds strength in your upper back. You sit on a raised seat and use a cable machine with rope handles. It helps you squeeze your back muscles together while also working your arms and grip.

The cable rope hammer preacher curl is an exercise for your arm muscles, specifically the biceps and forearms. You sit at a special bench called a preacher bench and pull a rope attached to a cable machine toward you.

This exercise uses a cable machine with a rope to strengthen your triceps muscles. You pull the rope over your head to work the back of your arms. Your shoulders also work to keep your body steady.

This is a strength exercise for your upper back. You do it sitting down on a cable machine using a rope handle. It also works the muscles in your arms.

This is an exercise for your upper back using a cable machine. You sit down and pull a handle toward your body using one hand at a time. Move slowly and focus on squeezing your shoulder blade back.

This exercise works your bicep muscle while you sit at a cable machine. You rest your arm against your inner thigh to keep it steady. This helps you focus entirely on squeezing the muscle.

This is a bicep exercise you do while sitting at a cable machine. It focuses on making your arm muscles work hard by moving slowly and smoothly without swinging.

This exercise is for the muscles on the back of your shoulders. It also works the upper back. You sit at a cable machine and lift your arms out to the sides until they are level with your shoulders.

This exercise focuses on the shoulder muscles, specifically the rotator cuff and deltoids. You sit down and use a cable machine to create resistance while you turn your arm inward.

This exercise uses a cable machine to work your stomach muscles and the sides of your waist. You sit down and turn your upper body while the machine pulls against you.

This exercise uses a cable machine to strengthen your shoulder muscles. You push handles from your shoulders straight up over your head. This helps your shoulders, the back of your arms, and your upper back get stronger.

This exercise uses a cable machine to work the trapezius muscles on the top of your shoulders. To do it, you lift your shoulders straight up toward your ears while keeping your arms straight.

This exercise works the muscles on the sides of your stomach. You stand up tall and bend sideways against the pull of a cable machine.

This exercise works the muscles on the sides of your stomach. You pull a cable while standing on a wobbly ball, which makes it harder to keep your balance.

This exercise mixes a squat with a pulling motion. It works your back, arms, and legs all at once. You need good balance and a strong tummy to do it right.

This forearm exercise uses a cable machine to strengthen the muscles on the top of your wrists. It is a simple movement where you stand up and curl your wrists backward against resistance.

This exercise uses a cable machine to make your calf muscles stronger. You stand up tall and lift your heels off the floor. It also works the muscles in the back of your legs and hips a little bit.

This exercise uses a cable machine and a rope handle to work your stomach muscles. It targets the front and sides of your tummy. You bend your upper body forward against the weight to give your core a strong workout.

The cable standing fly is a chest exercise done on a cable machine. It works your chest muscles while also using your shoulders and arms. You need to balance well and move carefully to do it safely and get the best results.

This exercise uses a cable machine to work strictly on your biceps. It focuses on moving smoothly and squeezing your muscles hard. It also engages the muscles in your lower arms.

This exercise uses a cable machine to strengthen your triceps muscle. You stand up and work one arm at a time. You must move slowly and carefully so that only your arm muscle does the work, not your shoulder.

This is a standing exercise using a cable machine and a rope handle. It focuses mainly on your biceps, while also working your forearms and shoulders. You need to stand still and move with control to do it right.

This exercise works your triceps muscles using a cable machine. You stand with your back to the machine and hold the handle with one hand, palm facing up. Then, you lift your arm high above your head to perform the movement.

This exercise works your shoulder muscles and helps keep the joint steady. It focuses on turning your arm outward. It also uses the muscles in your upper back to make your shoulders stronger and healthier.

This exercise works your upper back, biceps, and shoulders. You stand up and use a special V-shaped handle on a cable machine. While you pull the handle toward you, you also twist your body. This twisting helps make your tummy muscles stronger and improves your balance.

This exercise uses a cable machine and a rope handle to work your back muscles, which are called the lats. It focuses on moving slowly and carefully to make sure your back does the work instead of your arms.

This exercise works your back muscles using a cable machine. You use one arm at a time, moving like you are paddling a kayak. This helps you build strength on both sides of your body.

This exercise works the triceps muscles using a cable machine and a V-shaped handle. It uses a tool called an arm blaster to hold your upper arms still. This helps your triceps work harder.

This exercise works your tummy muscles, especially the ones on the sides. You use a machine with a cable to twist your upper body while pulling against weight. This helps make your middle section strong and steady.

The cable twist (up-down) works your tummy muscles, specifically the sides and lower back. It uses a cable machine to make turning your body harder, which builds strength.

This exercise works your back muscles, specifically the lats. It uses a cable machine. You pull a handle toward you while turning your upper body. Your shoulders and arms help with the movement too. This exercise builds strength and coordination.

This exercise is used to strengthen your bicep muscles. You do it by sitting on a slanted bench and pulling handles attached to cables. It focuses on using good form and keeping your muscles working the whole time.

This exercise uses a cable machine to work firmly on your tricep muscles. You must stand correctly and move carefully to use your triceps without moving your shoulders.

This exercise uses a cable machine to work your chest muscles, especially the upper part. You pull the cables across the front of your body. This movement also helps strengthen your shoulders and the back of your arms.

This strength exercise works your back muscles (lats), as well as your arms and shoulders. It involves sitting down and pulling a cable bar behind your neck. You need flexible shoulders to do this movement safely.

This exercise builds the muscles in your lower arms. You use a straight bar attached to a cable machine. The goal is to keep your arms still and only move your wrists to curl the weight upward.

The twin handle parallel grip lat pulldown is a back exercise done on a cable machine. It works the large muscles on the sides of your back, along with your arms and shoulders. You sit down and pull two handles straight down to your chest while keeping your hands facing each other.