Gym Workout Planner

Cable Exercises

A cable station keeps tension on the muscle through the whole rep; set the pulley high, low or at chest height depending on the exercise.

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Cable back exercises

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Lat Pulldown · Seated Cable Row · Straight-arm Pulldown

Straight-arm Pulldown

Straight-arm Pulldown

Lats

CableHigh pulleyBar or rope3 × 10–15
How to
  1. Attach a straight bar to a high pulley and hold it with an overhand grip about shoulder-width apart, arms extended.
  2. Step back, hinge slightly forward at the hips and keep a slight bend in your elbows.
  3. Sweep the bar down in an arc until it reaches your thighs.
  4. Let it rise slowly back to about head height.

Single-arm Cable Row

Single-arm Cable Row

Lats · Upper Back

CableChest heightHandles3 × 8–12 per side
How to
  1. Set a pulley at about chest height and attach a handle.
  2. Stand facing the machine in a staggered stance and hold the handle in one hand, arm straight.
  3. Pull the handle to the side of your ribs, elbow close to your body.
  4. Reach your arm forward slowly until it is straight again.
  5. Finish all reps, then switch sides.

Face Pull

Face Pull

Rear Delts · Upper Back

CableFace heightRope3 × 10–15
How to
  1. Set a pulley at about face height and attach a rope.
  2. Hold the rope ends with your palms facing each other and step back until your arms are straight.
  3. Pull the rope toward your forehead, spreading your hands apart and keeping your elbows high.
  4. Return slowly until your arms are straight.

Cable chest exercises

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Cable Fly · High-to-low Cable Fly · Low-to-high Cable Fly

Cable Fly

Cable Fly

Chest

CableChest heightHandles3 × 10–15

High-to-low Cable Fly

High-to-low Cable Fly

Chest

CableHigh pulleyHandles3 × 10–15
How to
  1. Set both pulleys at the highest position and attach a handle to each.
  2. Hold one handle in each hand and step forward into a split stance, arms out to the sides and slightly up.
  3. Sweep your hands down and together in front of your hips, keeping a slight bend in your elbows.
  4. Return slowly along the same arc.

Low-to-high Cable Fly

Low-to-high Cable Fly

Chest

CableLow pulleyHandles3 × 10–15
How to
  1. Set both pulleys at the lowest position and attach a handle to each.
  2. Hold one handle in each hand and step forward, arms down by your sides with a slight bend in the elbows.
  3. Sweep your hands up and together in front of you until they meet at about chin height.
  4. Lower slowly along the same arc.

Standing Cable Chest Press

Standing Cable Chest Press

Chest

CableChest heightHandles3 × 8–12
How to
  1. Set both pulleys at chest height and attach a handle to each.
  2. Hold one handle in each hand at chest level and step forward into a staggered stance.
  3. Press both handles forward until your arms are straight in front of your chest.
  4. Let them return slowly to chest level.

Cable shoulder exercises

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Cable Lateral Raise · Cable Rear Delt Fly · Face Pull

Face Pull

Face Pull

Rear Delts · Upper Back

CableFace heightRope3 × 10–15
How to
  1. Set a pulley at about face height and attach a rope.
  2. Hold the rope ends with your palms facing each other and step back until your arms are straight.
  3. Pull the rope toward your forehead, spreading your hands apart and keeping your elbows high.
  4. Return slowly until your arms are straight.

Cable Front Raise

Cable Front Raise

Front Delts

CableLow pulleyHandles3 × 10–15 per side
How to
  1. Set a pulley at the lowest position and attach a handle.
  2. Stand facing away from the machine with the cable running between your legs. Hold the handle in one hand in front of your thigh, palm facing your thigh.
  3. Raise your arm straight in front of you to about shoulder height, with a slight bend in the elbow.
  4. Lower slowly back to your thigh.
  5. Finish all reps, then switch arms.

Cable arm exercises

Tricep Pushdown · Cable Overhead Triceps Extension · Cable Kickback

Cable Overhead Triceps Extension

Cable Overhead Triceps Extension

Triceps

CableLow pulleyRope3 × 10–15
How to
  1. Attach a rope to a low pulley, grab both ends and turn to face away from the machine.
  2. Bring the rope up behind your head with your elbows bent and pointing up, then step forward into a split stance.
  3. Straighten your elbows to push the rope up and forward until your arms are straight.
  4. Bend your elbows slowly to bring the rope back behind your head.

Cable Kickback

Cable Kickback

Triceps

CableLow pulleyHandles3 × 10–15 per side
How to
  1. Set a pulley at the lowest position and attach a handle.
  2. Face the machine, hold the handle in one hand and hinge forward until your torso is close to parallel with the floor.
  3. Bring your upper arm in line with your torso, elbow bent.
  4. Straighten your elbow to push the handle back until your arm is straight.
  5. Bend your elbow slowly to return, then switch arms after your last rep.

Single-arm Reverse-grip Pushdown

Single-arm Reverse-grip Pushdown

Triceps

CableHigh pulleyHandles3 × 10–15 per side
How to
  1. Attach a handle to a high pulley and hold it in one hand, palm facing up.
  2. Stand close to the machine with your elbow at your side.
  3. Push the handle down until your arm is straight.
  4. Let it rise slowly until your forearm is just above parallel to the floor.
  5. Finish all reps, then switch arms.