Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
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Published guides
The Cable Rope Overhead Triceps Extension uses a rope attached to a low pulley. The rope travels behind the body and above the head while the triceps straighten the elbows. Th...
Read exercise guideThe Cable Rope Rear-Delt Row is a seated high-elbow row performed from a low pulley. The rope travels toward the upper chest while the elbows remain lifted to the sides. The r...
Read exercise guideCable Russian Twists combine a stability-ball bridge with resisted torso rotation. The body lies across the ball with the hips elevated while both hands hold a cable handle ab...
Read exercise guideThe Cable Seated Crunch is performed on a bench facing away from a high pulley. The rope rests near the shoulders while the abdominals flex the torso forward. The seated posit...
Read exercise guideDespite the name, the source setup describes a seated bent-over rear-delt raise rather than a standard upright lateral raise. The crossed low cables pass beneath the knees whi...
Read exercise guideThe Cable Shoulder Press is a standing overhead press performed between two low pulleys. The shoulders press the handles upward while the triceps straighten the elbows. Indepe...
Read exercise guideCable Shrugs train the traps using a straight bar attached to a low pulley. The shoulders rise toward the ears while the elbows remain extended. The cable provides resistance...
Read exercise guideThe Cable Single-Leg Kickback is a standing hip-extension exercise performed with an ankle cuff and low pulley. The glutes move the working leg behind the body while the hamst...
Read exercise guideCable Standing Hip Abduction moves one leg away from the body against low-pulley resistance. The hip abductors and glutes control the outward movement while the opposite leg s...
Read exercise guideThe Cable Step-Back Lunge adds cable resistance to a reverse-lunge pattern. The quadriceps, glutes, and hamstrings lower and raise the body while one leg steps behind. The cab...
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