Exercises

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Top Exercises

Cable Seated Supine-Grip Row

Beginner / Seated Cable Row Machine / Back / pull

A row variation using an underhand (supinated) grip. This targets the lower lats more effectively and increases the involvement of the biceps.

Cable Seated Twist on Floor

Beginner / Cable Crossover Machine / Back / core

A rotational core exercise targeting the obliques. Sitting on the floor increases the demand on the core stabilizers to maintain posture.

Cable Seated Wide Grip Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the outer lats and upper back. The wide grip shifts more of the load to the rhomboids and posterior deltoids.

Cable Seated on Floor Row with Rope

Beginner / Cable Machine with Rope Attachment / Back / pull

A functional back exercise performed from the floor. The rope allows for a neutral grip and a deep pull into the lats and rhomboids.

Cable Seated One Arm Alternate Row

Beginner / Seated Cable Row Machine / Back / pull

A unilateral back exercise that allows for better focus on each side. It helps correct imbalances and increases the range of motion for the lats.

Cable Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A staple for back development. It builds thickness in the middle back and strengthens the posture by engaging the rhomboids and trapezius.

Cable Reverse Grip Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

An isolation movement for the triceps using a supinated grip to maximize the mind-muscle connection with the medial and lateral heads.

Cable Reverse Preacher Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

A specialized arm exercise targeting the forearms and brachialis. The preacher pad provides stability while the reverse grip builds forearm mass.

Cable Reverse Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.

Cable Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A general pulling exercise that builds back strength and improves posture by engaging the upper and middle back muscles.

Cable Behind the Neck Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A variation targeting the upper back and posterior deltoids. Note: Should be performed with caution to avoid shoulder impingement.

Cable One Arm Twisting Seated Row

Intermediate / Hi-Lo Cable Machine / Back / pull

A dynamic back exercise that incorporates rotation to increase lat recruitment and improve functional core strength and mobility.