Cable Station

Cable Face Pull

Muscles Worked: Rear Delts • Upper Back • Rotator Cuff

✅ Setup

• Set cable at face height
• Use rope attachment
• Stand tall

✅ Movement Cues

• Pull toward eyes
• Separate rope ends
• Elbows high
• Start thumbs down, end thumbs up
• Squeeze upper back

🚫 Avoid

• Pulling to chest
• Arching back
• Shrugging

Biceps and Hammer Curls

Muscles Worked: Biceps

✅ Setup

• Stand tall
• Arms at sides
• Palms forward

✅ Movement Cues

• Curl without swinging
• Keep elbows near ribs
• Fully lower
• Control movement

🚫 Avoid

• Rocking body
• Elbows drifting forward
• Fast lowering
• Partial reps

Lateral Raises

Muscles Worked: Side Deltoids

✅ Setup

• Slight bend in elbows
• Stand tall
• Light weight

✅ Movement Cues

• Raise to shoulder height
• Lead with elbows
• Control descent
• Maintain posture

🚫 Avoid

• Shrugging
• Swinging
• Raising too high
• Using excessive weight

Triceps Press Down

Muscles Worked: Triceps

✅ Setup

• Elbows pinned to sides
• Soft knees
• Tall posture

✅ Movement Cues

• Press straight down
• Extend elbows fully
• Keep upper arms still
• Return slowly

🚫 Avoid

• Swinging elbows
• Leaning over
• Using body momentum

Cable Chest Fly

Muscles Worked: Chest • Front Shoulders

✅ Setup

• Slight bend in elbows
• Split stance
• Chest up

✅ Movement Cues

• Sweep arms together
• Keep soft elbows
• Squeeze chest
• Control movement

🚫 Avoid

• Bending elbows excessively
• Shrugging shoulders
• Using momentum
• Hyperextending shoulders

Cable Chest Press

Muscles Worked: Chest • Shoulders • Triceps

✅ Setup

• Handles at chest level
• Split stance
• Brace core

✅ Movement Cues

• Press forward
• Keep shoulders down
• Control return
• Maintain stable stance

🚫 Avoid

• Locking elbows forcefully
• Leaning excessively
• Uneven pressing
• Letting cables pull you back