Machines and cables

Horizontal push

Cable crossover

Soft elbows, hands meet in front.

Machines and cables

Core flexion

Cable crunch

Round the ribs down to the hips.

Machines and cables

Arm isolation

Cable curl

Elbows pinned, control the way down.

Machines and cables

Hip isolation

Cable glute kickback

Squeeze the glute, don't arch the back.

Machines and cables

Shoulder isolation

Cable lateral raise

Lead with the elbow, no swinging.

Machines and cables

Arm isolation

Cable overhead triceps extension

Elbows by the ears, only forearms move.

Machines and cables

Hinge

Cable pull-through

Hinge at the hips, squeeze glutes to stand.

Machines and cables

Core flexion

Cable woodchop

Turn through the belly, arms stay long.

Machines and cables

Vertical pull

Close-grip lat pull-down

Hands inside the shoulders, elbows down.

Machines and cables

Shoulder isolation

Face pull

Pull to the eyes, spread the rope wide.

Machines and cables

Vertical pull

Half-kneeling cable pull-down

Pull the elbow down, ribs stay stacked.

Machines and cables

Vertical pull

Lat pull-down

Lead with the elbows, bar to the chest.

Machines and cables

Knee isolation

Leg extension

Control the lowering, don't kick.

Machines and cables

Squat

Leg press

Stop before the hips round off the pad.

Machines and cables

Calf

Leg press calf raise

Full stretch, then press through the toes.

Machines and cables

Knee isolation

Lying leg curl

Hips on the pad, curl under control.

Machines and cables

Horizontal push

Machine chest press

Press without locking the elbows out.

Machines and cables

Core flexion

Machine crunch

Curl the ribs toward the hips.

Machines and cables

Hip isolation

Machine hip abduction

Push the knees out slowly, sit tall.

Machines and cables

Hip isolation

Machine hip adduction

Squeeze the knees in under control.

Machines and cables

Hinge

Machine hip thrust

Squeeze the glutes, ribs stay down.

Machines and cables

Horizontal pull

Machine row

Chest on the pad, pull the elbows back.

Machines and cables

Vertical push

Machine shoulder press

Press without shrugging the shoulders.

Machines and cables

Vertical pull

Neutral-grip lat pull-down

Drive the elbows down to the ribs.

Machines and cables

Core anti-extension

Pallof press

Press straight out, resist the twist.

Machines and cables

Shoulder isolation

Reverse cable crossover

Sweep the arms wide, thumbs pointing up.

Machines and cables

Arm isolation

Rope press-down

Pin the elbows, lock out at the bottom.

Machines and cables

Horizontal pull

Seated cable row

Tall chest, pull to the belly.

Machines and cables

Calf

Seated calf raise

Drop to a deep stretch, then press tall.

Machines and cables

Knee isolation

Seated leg curl

Curl hard, lower under control.

Machines and cables

Horizontal pull

Single-arm cable row

Pull to the hip, don't twist.

Machines and cables

Carry

Sled push

Stay low, drive through the legs.

Machines and cables

Squat

Smith machine squat

Brace the belly, knees track the toes.

Machines and cables

Core anti-extension

Standing cable side bend

Bend straight to the side, no twist.

Machines and cables

Calf

Standing calf raise

Sink to a stretch, rise onto the toes.

Machines and cables

Vertical pull

Straight-arm pull-down

Arms nearly straight, sweep to the thighs.

Machines and cables