Βιβλιοθήκη ασκήσεων

Cable reverse-grip straight back seated high row

Sit on the seat facing the cable machine with your feet flat on the floor. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. Keep your back…

Cable rope crossover seated row

Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent. Grasp the cable ropes with an overhand grip, palms facing each other. Lean back slightly, keeping your…

Kneeling Cable X Row

Cable rope hammer preacher curl

Attach a rope attachment to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with a neutral grip (palms facing each other). Position your upper…

Cable rope high pulley overhead tricep extension

Attach a rope to a high pulley and adjust the weight accordingly. Stand facing away from the pulley machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing down, and…

Cable rope incline tricep extension

Attach a rope to a high pulley and adjust the incline bench to a comfortable angle. Stand facing away from the pulley with your feet shoulder-width apart. Grasp the rope with an overhand grip and…

Cable seated curl

Sit on a cable machine with your feet flat on the ground and your back straight. Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended. Keeping your upper…

Cable rope one arm hammer preacher curl

Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an underhand grip, palms facing up. Position your upper…

Cable seated row

Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed. Pull…

Sit-up v. 2

Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, slowly lift your upper body off the…

Cable standing crunch (with rope attachment)

Attach a rope to a cable machine at chest height. Stand facing away from the machine with your feet shoulder-width apart. Hold the rope with both hands and bring it behind your head, keeping your…

Cable underhand pulldown

Adjust the cable machine so that the pulldown bar is at a height above your head. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width…