Nelson Vergel
Founder, ExcelMale.com
Some of you know that I prefer cables due to my low back and right hand issues.
Here are a few good cable exercises (short GIF included):
Cable Upright Row – ExRx.net
www.exrx.net › Exercises › Directory › Side Delt
Exercise prescription
Instructions. Preparation. Grasp cable bar with shoulder width or slightly narrower overhand grip. Stand close to pulley. Execution. Pull bar to neck with elbows …
Cable Kneeling Crunch – ExRx.net
www.exrx.net › Exercises › Directory › Abs
Exercise prescription
Instructions. Preparation. Kneel below high pulley. Grasp cablerope attachment with both hands. Place wrists against head. Position hips back and flex hips, …
Cable Shoulder Press – ExRx.net
www.exrx.net › Exercises › Directory › Front Delt
Exercise prescription
Instructions. Preparation. Sit on seat and grasp stirrups from low to medium low position from each side. Position stirrups to each side of shoulders with elbows …
Cable Lateral Raise – ExRx.net
www.exrx.net › Exercises › Directory › Side Delt
Exercise prescription
Instructions. Preparation. With low pulleys to each side, grasp left stirrup with right hand and right stirrup with left hand. Stand upright. Execution. With elbows …
Cable Straight Back Seated Row – ExRx.net
www.exrx.net › Exercises › Directory › Back
Exercise prescription
Instructions. Preparation. Sit slightly forward on bench with feet on foot bar or vertical platform. Grasp close grip cableattachment. Straighten torso upright and …
Cable Reverse Fly – ExRx.net
www.exrx.net › Exercises › Directory › Rear Delt
Exercise prescription
Instructions. Preparation. Stand facing twin pulley cablespositioned close together and approximately shoulder height. Grasp stirrup cable attachment in each …
Cable Side Bend – ExRx.net
www.exrx.net › Exercises › Directory › Obliques
Exercise prescription
Instructions. Preparation. With side to low pulley, grasp stirrup attachment with near arm. Stand with arm straight. Execution. Pull stirrup by bending sideways …
Cable Lying Row – ExRx.net
www.exrx.net › Exercises › Directory › Back
Exercise prescription
Instructions. Preparation. Straddle head of bench and grasp stirrups on two high pulley cables. Lie on bench with stirrups in each hand and arms extended …
Cable One Arm Lateral Raise – ExRx.net
www.exrx.net › Exercises › Directory › Side Delt
Exercise prescription
Instructions. Preparation. Grasp stirrup cable attachment. Stand facing with side of resting arm toward low pulley. Grasp ballet bar if available. Execution.
Cable Lying Fly – ExRx.net
www.exrx.net › Exercises › Directory › Chest
Exercise prescription
Instructions. Preparation. Grasp two opposing low pulley stirrup attachments. Lie supine on bench, in middle and perpendicular to both pulleys. Slightly bend …
Cable Standing Fly – ExRx.net
www.exrx.net › Exercises › Directory › Chest
Exercise prescription
Instructions. Preparation. Grasp two opposing high pulley dumbbell attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees.
Cable Seated Row – ExRx.net
www.exrx.net › Exercises › Directory › Back
Exercise prescription
Instructions. Preparation. Sit slightly forward on seat or bench in order to grasp cable attachment. Place feet on vertical platform. Slide hips back positioning …
Cable Twist – ExRx.net
www.exrx.net › Exercises › Directory › Obliques
Exercise prescription
Grasp stirrup from shoulder height cable pulley with both hands. Step and turn lower body away from pulley until near arm is horizontal and straight. Position feet …
Cable Hip Abduction – ExRx.net
www.exrx.net › Exercises › Directory › Abductors
Exercise prescription
Instructions. Preparation. Stand in front of low pulley facing to one side. Attach cable cuff to far ankle. Step out away from stack and grasp ballet bar. Stand on …
Cable Standing Chest Press – ExRx.net
www.exrx.net › Exercises › Directory › Chest
Exercise prescription
Instructions. Preparation. Stand between two shoulder height pulleys, facing away from cablecolumns. Grasp cable stirrups from each side. Position stirrups to …
Cable Shrug – ExRx.net
www.exrx.net › Exercises › Directory › Traps
Exercise prescription
Stand facing low pulley and grasp cable bar with shoulder width or slightly wider overhand grip. Stand close to pulley. Execution. With arms straight, elevate …
Cable Pushdown – ExRx.net
www.exrx.net › Exercises › Directory › Triceps
Exercise prescription
Instructions. Preparation. Face high pulley and grasp cableattachment with narrow overhand grip. Position elbows to side. Execution. Extend arms down. Return …
Cable Standing Shoulder External Rotation – ExRx.net
www.exrx.net › … › Directory › External Rotators
Exercise prescription
Instructions. Preparation. Stand with side to elbow height cablepulley. Grasp stirrup attachment with far arm. Position elbow against side and forearm across …
Cable Seated Fly – ExRx.net
www.exrx.net › Exercises › Directory › Chest
Exercise prescription
Instructions. Preparation. Sit on seat and grasp stirrups to each side. Slightly bend elbows and internally rotate shoulders so elbows are back. Execution.
Cable Seated Shoulder Internal Rotation – ExRx.net
www.exrx.net › … › Directory › Internal Rotators
Exercise prescription
Instructions. Preparation. Sit with side to low pulley. Grasp cablestirrup with near arm. Position elbow against side with elbow bent approximately 90°. Execution.
Cable Squat – ExRx.net
www.exrx.net › Exercises › Directory › Glute
Exercise prescription
Stand with feet shoulder width or slightly wider on platform between very low and close pulley cables. Squat down with knees slightly beyond foot and shoulder …
Cable Supine Curl – ExRx.net
www.exrx.net › Exercises › Directory › Biceps
Exercise prescription
Instructions. Preparation. Sit on floor with feet or heels against pulley machine. Grasp low pulley cable bar with shoulder width underhand grip. Lie back on floor …
Cable Step-up – ExRx.net
www.exrx.net › Exercises › Directory › Glute
Exercise prescription
Instructions. Preparation. Stand behind elevated platform and low and close pulley cables to sides. Grasp stirrups at each side of platform. Stand upright with …
Cable Hammer Curl – ExRx.net
www.exrx.net › … › Directory › Brachioradialis
Exercise prescription
Instructions. Preparation. Grasp cable rope with palms facing inward. Stand upright with arms straight down to sides. Execution. With elbows to side, raise rope …
Cable One Arm Front Raise – ExRx.net
www.exrx.net › Exercises › Directory › Front Delt
Exercise prescription
Instructions. Preparation. Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent. Execution.
Cable Lying Triceps Extension – ExRx.net
www.exrx.net › Exercises › Directory › Triceps
Exercise prescription
Instructions. Preparation. Lie on bench and grasp bar with narrow overhand grip. With arms extended, position bar over forehead. Execution. Lower bar by …
Cable Preacher Curl – ExRx.net
www.exrx.net › Exercises › Directory › Brachialis
Exercise prescription
Instructions. Preparation. Sit on preacher bench placing back of arms on pad. Grasp cable bar with shoulder width underhand grip. Execution. Raise cable bar …
ExRx.net :: Cable Neck Flexion
exrx.net/concrete5/home/cable-neck-flexion
Exercise prescription
Place neck in harness cable attachment. Place arms on lower thighs for support. Execution. Move head away from pulley by bending neck forward until chin …
ExRx.net :: Cable Neck Flexion (with belt)
exrx.net/concrete5/cable-neck-flexion-belt
Exercise prescription
Place latched belt on high pulley cable by attaching carabiner on belt buckle. Grasp attached belt, face away from pulley, and place head in belt loop. With belt …
Cable One Arm Twisting Push – ExRx
www.exrx.net › Exercises › Directory › Chest
Exercise prescription
Cable One Arm Twisting Push · ExRx.net > Exercises > Directory > Chest > Exercise. Cable One Arm Twisting Push. Instructions. Preparation. Sit on seat and …
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