Guide
Cables
Pulldown, a seated row, a fly, a lateral raise, and a pushdown. One template for a cable station.
The session
Stay at one station and change the handle. The fly and the raise use less load than the pulldown.
Wide Grip Cable Lat Pulldown
A cable exercise performed with a wide grip that primarily targets the latissimus dorsi to build back width and upper body strength.
- Adjust the thigh pad and sit at the cable pulldown machine.
- Grip the wide bar overhead with a pronated (overhand) grip, hands wider than shoulders.
- Lean back slightly, brace your core, and retract your shoulder blades.
- Pull the bar down to your upper chest, driving elbows down and out.
- Pause briefly, then slowly release the bar back to the starting position.
Seated Cable Row (Wide-Grip)
A cable row variation using a wide grip to target the upper back and rear deltoids.
- Sit down and place feet against the platform.
- Grasp the wide grip attachment with both hands.
- Keep your torso upright, arms fully extended.
- Pull the handle toward your upper abdomen, squeezing your upper back.
- Slowly release back to the start position.
Cable Standing Fly
A cable isolation exercise for the chest, performed standing and moving arms in a hugging motion.
- Attach handles to both high pulleys.
- Stand centered between pulleys, grasp handles in each hand.
- Step forward into a staggered stance, arms outstretched.
- With elbows slightly bent, bring handles together in front of chest.
- Return slowly to starting position, feeling the stretch in the chest.
Cable Lateral Raise
A single-arm cable shoulder isolation exercise that raises the arm out to the side to target the lateral delts.
- Set the cable at the lowest position and stand side-on to it.
- Grab the handle with the outside hand and let your arm hang by your thigh.
- Stand tall with a slight bend in your elbow and brace your midline.
- Raise your arm out to the side until your hand reaches shoulder height.
- Pause briefly without shrugging your shoulder.
- Lower the handle back down with control to the start position.
Cable Rope Triceps Pushdown
A cable isolation exercise targeting the triceps by pressing a rope attachment downward.
- Attach a rope to the high pulley and stand facing the machine.
- Grab the rope with both hands, thumbs facing inward.
- Keep elbows tucked at your sides and lean slightly forward.
- Extend your arms down, splitting the rope at the bottom.
- Slowly return to the start without letting elbows flare out.