Attach a rope or handle attachment to the pulley machine. Adjust the position of the pulley to about your height. With your back facing the pulley, grasp the attachment with both hands. Your elbows should be in close to your head and bent. Your…
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. Now pull the handle down so that your upper arm and elbow are…
Position dual pulleys to desired height and select an appropriate weight. Most common pulley positions are chest height, or higher as shown in this video. Kneel a foot or two in front of the cables, lean forward slightly while holding one pulley handle in…
Attach a single handle to a high pulley/cable. After selecting the correct weight, stand a couple feet back with feet together or shoulder width apart. Your arm should be extended. This will be your starting position. Perform the movement by retracting the shoulder and…
Here’s a workout you can take anywhere! All you need are a couple of exercise bands! Aim for 10 reps of each exercise and repeat the circuit 3 times. Don’t forget to switch arms/legs! 1- Push-ups 2- Chest Flys 3- Front Delt Raise 4- Single…
Hook an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Or alternatively slip your foot into a handle like I have in this video. Face the weight stack from a distance of about two feet, grasping the…
Variation 1 – Cable Select an appropriate weight on the weight stack. Sit or kneel with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position. Pull the handle down,…
Attach a straight bar to the low pulley. Choose an appropriate weight on the stack. Grab the bar and lower into a deep squat position. Place your elbows firmly on your knees, treating them like preacher bench. Fully extend your arms. This will be…
Attach a V Grip to a low pulley cable and select an appropriate weight. (I’m using 90lbs here for 4 sets of 12 reps) Grab the handles with your palms facing each other and hold them at you chest. Stand close to the stack,…
Start off setting up a low pulley cable machine with a rope or straight bar attachment, laying down on the ground with your feet extended out towards the machine and hold the bar at your waist. Slowly extend the rope/bar up and above your…
Attach a rope attachment to a high pulley and grab with an neutral grip (palms facing each other) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to…
I like to call these “Starting the lawnmower” 🙂 Stand next to a cable pulley machine and reach across your body to grab the handle of a low pulley cable attachment. Bend down at your waist so that your back is parallel (or close…
Attach a rope or bar to the pulley of the cable machine. Grasping the rope/bar with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other) or supinated grip (palms facing up). Your elbows should…
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at…
To get yourself into the starting position, place the pulleys on a high position, select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in…
Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your…
While standing straight, facing the pulley, hold a straight bar attachment with both hands with a pronated (palms down) grip. Your arms should be extended with a slight bend at the elbows and the barbell should be down near front of your thighs. This will…
Stand in front of cable machine, feet slightly wider than shoulder width apart. Grip the straight bar attached to the pulley with palms up. (Note: Pulley can be placed at bottom of the machine or close to waist height as shown in video) Slowly…
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows…
(I am using a dual pulley low row with no attachment in this video) Grab the end of the pulley cable with your palm facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your…
(choose a light weight on the cable stack, I am using 20lbs in this video. You should really feel this in the glute of your standing leg.) Stand on left leg holding cable handle at waist height in right hand. Lean toward the cable machine,…
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Stand with a slight bend in your torso forward at the waist, and…
Begin by attaching handles to two pulleys and selecting a moderately challenging weight. Grab handles and get into a comfortable kneeling position. Your arms should be fully extended. This is your starting position. Slowly, while keeping your body straight and upright, pull the handles down,…
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Perform recommended repetitions. Video Credit – Fit Girl Nikki LLC Exercise Caption – Bodybuilding.com
(aka Straight Leg Deadlift or Stiff Leg Deadlift or RDL; great for glutes and hamstrings) Begin by attaching a straight bar handle to a pulley in the lowest position. Depending on the pulley and your own flexibility, you may need a small box to stand…
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the…
This is a great exercise for your rear delt muscles that can be done standing, sitting at the low row cable or sitting on the floor as demonstrated in this video. Facing a high pulley with a rope or dual handles attached, and moderate…
Adjust the height of the pulley — this can be either horizontal to your extended arm or higher. Kneel on one knee in front of the pulley (use a mat if needed) Lean over as you keep the natural alignment of your back and…
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting…
Place Cable Pulley in a lower position (slightly below your waist). Attach V Bar/Handle Bar attachment. Choose a weight that is not too heavy to row with both arms but not so light that you feel you may fall backwards during the movement. Descend…
Sit down on the floor in front of a cable/pulley with a V-Bar attached. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats….
This video is a combination of three bicep curl variations. EZ Bar Bicep Curls Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be…
Select the weight on a low pulley machine, attach and grasp the rope attachment with both hands. Face away from the pulley and put your arms straight down with your hands in front of your thighs. This will be your starting position. While maintaining…
Suns out; guns out! This gym gem I picked up from my coach. I’ve shared it on social media before but not here! There are so many variations of bicep curls however this has easily become one of my favorites. Instructions: Find the Low Row…