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  • Cable Pull Around

    Place cable pin all the way at the top or nearly at the top of the cable stack.
    Face sideways and take a half kneeling position.
    Grab the handle and reach across the body, begin the pull.
    As you pull, imagine you are trying to put your elbow into your pocket.

  • Cable Standing Single Arm Cross Rear Delt Row

    Stand sideways to cable and hold handle across your body at opposite side.
    Pull handle outward and back, leading with elbow and keeping arm slightly bent.
    Squeeze rear delt at the end, then return slowly with control.

  • Cable High Single Arm Rolling Curl

    Set cable at about elbow level. Stand facing away from the cables and grab handle attachment.
    Take an underhand grip, flex your elbows, as you curl hinge forward.
    As you extend your elbow, also extend your hips until you are back in a standing position.

  • Cable High Single Arm Reverse Rolling Curl

    Use a handle attachment. The cable should be set at elbow level.
    Face away from the cable machine. Stagger your stance so you have a better base of support.
    Face your palm downwards, as you curl hinge forward.
    As you extend your elbow, also extend your hips until you are back in a standing position.
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