Cable Machine Exercise Animations

A high-cable rope pull to the face that trains the rear delts and upper back — the go-to fix for forward-rolled shoulders.

Standing cable curl on a rope with a neutral grip that loads the biceps, brachialis and forearms together.

A kneeling rope face pull that locks out body english and isolates the rear delts and mid-back.

Overhead rope extension from a high pulley that stretches the triceps long head before every elbow extension.

Straight-arm cable pullover with a rope that extends the shoulders and drives the lats through a long range.

A standing triceps pushdown using a rope attachment that lets the hands separate for a deeper triceps squeeze.

A standing cable row using a paired neutral-grip handle to pull toward the torso while the feet stay planted.

A seated rope face pull that removes body english and isolates the rear delts and upper back.

A standing cable side bend that loads the obliques against constant tension for a stronger, more defined waist.

A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.

A standing one-arm cable row at shoulder height, pulling a pronated handle out and back to load the rear deltoid.

A one-arm rope pushdown that isolates each triceps independently for a deeper squeeze and better symmetry.

A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement.

Prone single leg curl with an ankle cuff on a low cable that isolates one hamstring at a time.

A standing low-to-high cable chop that builds rotational power through the obliques and full midsection.

A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.

A horizontal cable row that rotates the palms up at the finish to load the lats and biceps in the same pull.

A hinged one-arm cable extension: the upper arm stays beside the torso while the elbow straightens behind the hip.

A diagonal cable rotation that trains the obliques to drive force from a high anchor down across the body.

Seated cable wrist curl with the forearms braced that isolates wrist flexion and builds grip strength.

A high-pulley triceps extension that drives the working arm across the body from the opposite shoulder to lockout.

Kneeling spinal flexion against a high cable, loading the abdominals through a controlled crunch.

A seated cable pulldown that takes the bar to the upper chest, loading the lats through a full vertical pull.

A single-arm cable lateral raise done leaning away from the machine, which lengthens the side delt at the bottom.