Customized Workout Plan Exercise Lab Training Videos

Cable High Pull

The cable high pull is a good upper body strength movement for developing the medial deltoid and the trapezius.

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Target Muscle Groups: Back | Shoulders

Cable Hip Abduction -- Side-Lying

The cable hip abduction performed lying on your side is an effective exercise for the glutes, hip and outer thigh. The cable stack and ankle strap are available at many gyms. To do this exercise effectively try to lift you leg directly to the side without drifting forward or back. The hip abduction lying on your side can also be performed with a band or resistance tubing.

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Target Muscle Groups: Hips & Buttocks

Cable Hip Adduction -- Standing

The cable hip adduction exercise performed standing strengthens the hip adductors and core muscles. The hip adductors receive a lot of direct work during other exercises such as squats and leg presses. Therefore, you may not require the targeted strengthening of the hip adductors that the cable hip adduction provides. If muscle mass is not desired, you may perform the cable hip adduction exercise in place of squats and presses.

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Target Muscle Groups: Legs

Cable Hip Extension -- Standing

Cable hip extension standing targets the hip extensors (glutes, hamstrings) and core muscles. This exercise is a good alternative for squats and leg presses when isolation of the glutes is desired. Hip and ankle stabilizers are also challenged with the standing cable hip extension exercise. Maintain an upright posture and squeeze the glute muscles for peak-contraction.

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Target Muscle Groups: Hips & Buttocks

Cable Internal Rotation

The cable internal rotation is a great exercise for stabilizing and strengthening the rotator cuff muscles.

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Target Muscle Groups: Shoulders

Cable Kneeling Single Arm Push with Punch

The cable kneeling single arm push with punch is a great exercise for developing chest strength while engaging the abdominal muscles. Performing this exercise in a kneeling position provides more stability and control. This is a great exercise for developing upper body pushing strength.

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Target Muscle Groups: Abs & Core | Chest | Triceps

Cable Kneeling Single Arm Row and Pull

The cable kneeling single arm row and pull is a great exercise for isolating the upper back muscles while engaging the abdominals. Performing this movement in a kneeling position provides more stability and control. It's a great way to learn how to execute the movement before attempting to perform this exercise while standing.

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Target Muscle Groups: Forearms | Upper Body

Cable Lateral Lunge Wood Chop

Cable Lateral Lunge Wood Chop is a great exercise for developing leg and core strength. This is a good total body functional exercise.

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Target Muscle Groups: Abs & Core | Hips & Buttocks | Legs

Cable Lateral Raise -- Standing

The cable lateral raise targets the lateral head of the deltoid muscle. The constant tension provided by the cables challenges the shoulders throughout the movement's entire range-of-motion (ROM). The handle attachments can be held in the "neutral" (palms facing out) position or in the "pronated" (palms facing down) position. Keep the elbows flexed slightly to remove pressure on the elbows.

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Target Muscle Groups: Shoulders

Cable Leg Extension -- Free Standing

The cable leg extension performed free standing develops leg (quadriceps), glute, and core strength. This is an excellent exercise for runners because it mimics the drive phase of the run. Keeping your hands unanchored requires the core muscles and hips to help stabilize the body during the exercise.

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Target Muscle Groups: Hips & Buttocks

Cable Leg Extension -- Standing

The cable leg extension develops leg (quadriceps) and glute strength. This is an excellent exercise for runners because it mimics the drive phase of the run. Keeping your hands anchored requires less involvement from the core muscles and hips. This exercise can be used to develop definition in the glutes.

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Target Muscle Groups: Hips & Buttocks

Cable Lunge Row and Pull

The cable lunge row and pull is a great compound movement that incorporates both the upper body and the lower body. Performing this exercise in the lunge position requires core strength, balance and coordination.

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Target Muscle Groups: Abs & Core | Back | Hips & Buttocks | Legs

Cable Overhead Triceps Extension

The cable overhead triceps extension exercise is a great cable movement for isolating and developing triceps strength. This exercise provides a great stretch for the triceps.

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Target Muscle Groups: Triceps

Cable Pec Fly

The Cable pec fly is a great isolation exercise for the Pectoralis major (chest muscles). If you want to build great definition, this is an excellent exercise to include into your routine.

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Target Muscle Groups: Chest