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Showing 151-165 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Cable Judo Flip (not set)(not set)31Beginner0Pull1) Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.<br /> 2) Twist your body away from the pulley as you bring the rope over your shoulder like you’re performing a judo flip.<br /> 3) Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.<br /> 4) Return to the starting position and repeat until failure.<br /> 5) Then, reposition and repeat the same series of movements on the opposite side.<br />  http://www.bodybuilding.com/exercises/detail/view/name/cable-judo-flip
  
Triceps		Cable Lying Triceps Extension (not set)(not set)32Beginner0Push1) Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. <br /> Tip:<br /> The easiest way to do this is to have someone hand you the bar as you lay down.<br /> 2) With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.<br /> 3) Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.<br /> 4) Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.<br /> 5) Hold for a second at the contracted position and repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this exercise with a barbell, an E-Z bar, an E-Z bar cable attachment, and dumbbells.<br /> Cable Rope Overhead Triceps Extension/
/ Dumbbell One-Arm Triceps Extension/
/ Low Cable Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/cable-lying-triceps-extension
  
Triceps		Cable One Arm Tricep Extension (not set)(not set)32Beginner0Push1) With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.<br /> 2) Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.<br /> 3) As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. <br /> Tip:<br /> Only the forearms should move. Your upper arms should remain stationary at all times.<br /> 4) Squeeze the triceps and hold for a second in this contracted position.<br /> 5) Slowly return the handle to the starting position.<br /> 6) Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.<br /> <br /> Variations:<br /> You can use exercise bands to perform this exercise.<br /> Reverse Grip Triceps Pushdown/
/ Triceps Pushdown - Rope Attachment		  http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension
  
Biceps		Cable Preacher Curl ["Cable Scott Curl"][7]32Beginner0Pull1) Place a preacher bench about 2 feet in front of a pulley machine.<br /> 2) Attach a straight bar to the low pulley.<br /> 3) Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.<br /> 4) Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.<br /> 5) Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.<br /> 6) Now slowly lower the weight to the starting position.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time. This exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.<br /> Barbell Curls Lying Against An Incline/
/ Incline Dumbbell Curl/
/ Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/cable-preacher-curl
  
Shoulders		Cable Rear Delt Fly ["High Cable Fly"](not set)32Beginner0Pull1) Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.<br /> 2) Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.<br /> 3) Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.<br /> 4) Pause at the end of the motion before returning the handles to the start position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/cable-rear-delt-fly
  
Abdominals		Cable Reverse Crunch (not set)(not set)32Beginner0Pull1) Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.<br /> 2) Sit down with your feet toward the pulley and attach the cable to your ankles.<br /> 3) Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.<br /> 4) With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.<br /> 5) Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.<br /> 6) Repeat the same movement to failure.<br />   http://www.bodybuilding.com/exercises/detail/view/name/cable-reverse-crunch
  
Triceps		Cable Rope Overhead Triceps Extension ["Rope Triceps Extension"](not set)32Beginner0Push1) Attach a rope to the bottom pulley of the pulley machine.<br /> 2) Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.<br /> 3) Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.<br /> 4) Return to the starting position by flexing your triceps as you breathe out.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.<br /> Decline EZ Bar Triceps Extension/
/ Kneeling Cable Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/cable-rope-overhead-triceps-extension
  
Shoulders		Cable Rope Rear-Delt Rows ["Rear Delt Row"," Rear Delt Cable Row"][3,12]31Beginner0Pull1) Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.<br /> 2) Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.<br /> 3) Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.<br /> 4) Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. <br /> Tip:<br /> Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.<br /> 5) Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this exercise using exercise bands or dumbbells. You can also perform this movement standing in front of a high pulley.<br /> Bent Over Dumbbell Rear Delt Raise With Head On Bench/
/ Dumbbell Lying One-Arm Rear Lateral Raise/
/ Reverse Flyes		  http://www.bodybuilding.com/exercises/detail/view/name/cable-rope-rear-delt-rows
  
Abdominals		Cable Russian Twists ["Stability Ball Abdominal Twist"](not set)31Beginner0Pull1) Connect a standard handle attachment, and position the cable to a middle pulley position.<br /> 2) Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.<br /> 3) Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.<br /> 4) Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.<br /> 5) Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.<br /> 6) Repeat the same movement to failure.<br /> 7) Then, reposition and repeat the same series of movements on the opposite side.<br />  http://www.bodybuilding.com/exercises/detail/view/name/cable-russian-twists
  
Abdominals		Cable Seated Crunch (not set)(not set)32Beginner0Pull1) Seat on a flat bench with your back facing a high pulley.<br /> 2) Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. <br /> Tip:<br /> Allow the weight to hyperextend the lower back slightly. This will be your starting position.<br /> 3) With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.<br /> 4) As you inhale, go back to the initial position slowly.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> Exercise bands can be used for this exercise.<br /> Cable Crunch/
/ Ab Crunch Machine/
/ Ab Roller		  http://www.bodybuilding.com/exercises/detail/view/name/cable-seated-crunch
  
Shoulders		Cable Seated Lateral Raise ["Seated Cable Rear Delt Fly"," Rear Delt Cable Fly"][12,15]32Beginner0Pull1) Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.<br /> 2) Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.<br /> 3) Bend forward while keeping your back flat and rest your torso on the thighs.<br /> 4) Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.<br /> 5) While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.<br /> 6) Slowly lower your arms to the starting position as you inhale.<br /> 7) Repeat for the recommended amount of repetitions. <br /> Tip:<br /> Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.<br /> <br /> Variations:<br /> You can perform this exercise with exercise bands or dumbbells.<br /> Barbell Rear Delt Row/
/ Back Flyes - With Bands/
/ Dumbbell Lying Rear Lateral Raise		  http://www.bodybuilding.com/exercises/detail/view/name/cable-seated-lateral-raise
  
Shoulders		Cable Shoulder Press ["Standing Shoulder Press with Cables"][2]31Beginner0Push1) Move the cables to the bottom of the towers and select an appropriate weight.<br /> 2) Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.<br /> 3) Keeping your head and chest up, extend through the elbow to press the handles directly over head.<br /> 4) After pausing at the top, return to the starting position and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/cable-shoulder-press
  
Traps		Cable Shrugs (not set)(not set)32Beginner0Pull1) Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.<br /> 2) Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.<br /> 3) Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. <br /> Tip:<br /> The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.<br /> 4) Lower the bar back to the original position.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise with bands, barbells or dumbbell. You can also use a single handle and work one side at a time.<br /> Dumbbell Shrug/
/ Smith Machine Shrug/
/ Smith Machine Upright Row		  http://www.bodybuilding.com/exercises/detail/view/name/cable-shrugs
  
Abdominals		Cable Tuck Reverse Crunch (not set)(not set)01Beginner0Pull1) Use a twin cable tower. Connect a rope attachment to one cable and an ankle attachment to the other. Both should be positioned at the lowest pulley setting.<br /> 2) Place a mat in between the cables and sit down; attach the ankle strap to your feet.<br /> 3) Lie back and grab the rope with both hands; position the rope behind your head with your hands by your ears.<br /> 4) Make sure you are positioned in the middle with your legs completely outstretched.<br /> 5) In one motion, pull the rope forward in a crunching movement and bring your knees inward to your torso.<br /> 6) As your elbows and knees come together, elevate your shoulders and hips off the floor.<br /> 7) Pause for a moment and in a slow and controlled manner reset to the starting position. You should hold your legs off the ground after the beginning repetition to keep tension on the cable in the resting position.<br /> 8) Repeat the same movement to failure.<br />   http://www.bodybuilding.com/exercises/detail/view/name/cable-tuck-reverse-crunch
  
Forearms		Cable Wrist Curl (not set)(not set)32Beginner0Pull1) Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.<br /> 2) Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.<br /> 3) Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.<br /> 4) Slowly lower your wrists back down to the starting position while inhaling.<br /> 5) Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your forearms. Your wrist can hang over the bench and the same movements as mentioned above can be performed.<br /> 2) You can also use a dumbbell instead of a barbell.<br /> Palms-Up Barbell Wrist Curl Over A Bench/
/ Seated Dumbbell Palms-Up Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/cable-wrist-curl
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