Best Advanced Pull Day Workouts With Cable Machines

The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.

How to do it

1. Sit on the bench and place your feet on the foot plates.
2. Hold the handle with both hands, keeping your back straight.
3. Pull the handle towards your torso while leaning back slightly.
4. Squeeze your shoulder blades together at the end of the movement.
5. Slowly return to the starting position while maintaining tension in your back.

The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.

How to do it

1. Attach a bar to the pull-down pulley and grip it with your hands shoulder-width apart, palms facing forward.
2. Sit upright on the seat, placing your knees under the adjustable pad.
3. Engage your core and keep your spine straight.
4. Pull the bar down towards your chest by bending your elbows, leaning back slightly.
5. Slowly return the bar to the starting position.

Shotgun Row is a back exercise that uses a cable machine. It targets each side separately, helping to improve strength balance and add variety to your routine.

How to do it

1. Set the pulley at the lowest position with a handle attachment.
2. Grip the handle with an overhand grip and step back about 2-3 feet, keeping your feet slightly wider than shoulder-width apart.
3. Engage your core and hinge at your hips to lean forward slightly.
4. Pull the handle with your right arm, bringing your elbow close to your side.
5. Return the handle to the start position and repeat with your left arm.

The V-Bar Pulldown is an effective exercise for strengthening your upper back, focusing on the lats and middle back, while also engaging the biceps. Using a V-Bar with a neutral grip helps protect your shoulders and allows for a more comfortable movement.

How to do it

1. Attach a V-bar to the pull-down machine.
2. Grip the V-bar with your palms facing in.
3. Sit upright with your knees secured under the pad.
4. Keep your core tight and back straight.
5. Pull the bar down towards your ribcage by bending your elbows.
6. Return to the starting position by extending your arms.

The Wide Grip Lat Pulldown strengthens the upper back, lats, and biceps. By using a wider grip, this exercise helps improve back width and posture, making it great for building strength and enhancing your physique.

How to do it

1. Attach a wide bar to the pull-down machine.
2. Grip the bar with your hands wider than shoulder-width apart, palms facing forward.
3. Sit on the seat and secure your knees under the pad.
4. Keep your core tight and back straight.
5. Pull the bar down towards your chest while leaning back slightly.
6. Return to the starting position by extending your arms.

The Reverse Grip Pull Down is a back exercise that mainly works the lower lats and biceps. Using an underhand grip is gentler on your wrists and elbows, making it great for building strength and thickness in your back.

How to do it

1. Sit up straight and place your thighs under the support pads.
2. Grab the pull down bar with your palms facing you.
3. Pull the bar down towards your upper chest by bending your elbows.
4. Slowly return to the starting position.

The 1/2 Kneeling Shotgun Row is a great exercise for strengthening your back, shoulders, and core. It is done in a half-kneeling position using a cable machine, helping to improve muscle balance and posture while stabilizing your body.

How to do it

1. Kneel in front of the cable machine with one knee on the ground.
2. Set the cable pulley to your elbow height.
3. Position yourself in a lunge with the other knee forward for support.
4. Grip the cable with the hand on the same side as the grounded knee.
5. Ensure there is tension on the cable with your arm extended.
6. Engage your core and keep your back straight.
7. Pull your elbow to your side using your back, biceps, and rear shoulder.
8. Return to the starting position slowly.
9. Switch sides and repeat for the set.

The Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.

How to do it

1. Set the pulley to the lowest position and attach a bar.
2. Sit on the preacher bench, facing the pulley, about 2-3 feet away.
3. Press your chest against the pad and extend your arms to hold the bar.
4. With your upper arms resting on the pad, curl the bar up by bending your elbows.
5. Lower the bar back to the starting position after it touches your biceps.

The Cable Bicep Curl is an exercise that focuses on strengthening the biceps using a cable machine. It allows you to maintain tension on your muscles throughout the movement, which is great for building muscle mass.

How to do it

1. Set the cable anchor to the lowest height.
2. Stand with your feet hip-width apart and hold the handle with your palms facing up.
3. Bend your elbows to lift the handle towards your shoulders, keeping your elbows close to your body.
4. Slowly lower the handle back to the starting position.

The Overhead Cable Bicep Curl is an exercise that strengthens your biceps using cable resistance from an overhead position. This movement keeps constant tension on the biceps, helping to build muscle and improve their shape. It's great for beginners wanting to focus on arm definition.

How to do it

1. Set the cable machine to the highest position.
2. Stand in front of the machine and grab the handle with both hands, palms facing you.
3. Keep your arms parallel to the ground.
4. Curl the handle towards the top of your head, keeping your elbows still.
5. Pause at the top for a moment, feeling the tension in your biceps.
6. Slowly lower the handle back to the starting position while still engaging your biceps.
7. Keep your core tight and avoid leaning back.

Cable Rope Hammer Curls are a great exercise for strengthening your biceps and forearms using a cable machine. They help build arm size and enhance grip strength while keeping your palms facing each other for a unique variation of standard curls.

How to do it

1. Set the cable machine to the lowest pulley position.
2. Attach the rope handle to the cable.
3. Grip the rope with palms facing each other.
4. Step back from the cable machine to create tension.
5. Engage your core, keep your back straight, and chest up.
6. Pull the rope towards your chest using your biceps.
7. Slowly return to the starting position while maintaining tension.

The Single Arm Lat Pulldown is an exercise that targets your back muscles while also helping with core stability. By using one arm at a time, it allows for better stretching and muscle balance in your back.

How to do it

1. Attach a handle to the pull-down machine.
2. Sit upright and place your knees under the adjustable pad.
3. Grab the handle with your left hand in an overhand grip.
4. Keep your core tight and back straight.
5. Pull the handle down towards your ribcage, leaning back slightly.
6. Return to the starting position and repeat with your right arm.

The Straight-Arm Pulldown is a back-targeting exercise. It helps you focus on your back muscles without using your biceps, and you can adjust your grip to target different areas of your back.

How to do it

1. Set the pulley to the highest position with a straight bar attached.
2. Stand back 1-2 feet with your feet shoulder-width apart.
3. Extend your arms with slightly bent elbows and hold the bar above your head.
4. Bend your hips slightly to lean your torso forward.
5. Engage your core to maintain a straight back.
6. Pull the bar down toward your hips while keeping your arms straight.
7. Return the bar to the starting position.

The Cable Crossover Lat Pulldown is a back exercise that works the lat muscles using cables for a better range of motion. It helps build a wider and stronger back while improving posture.

How to do it

1. Kneel between two cable machines and grab a handle in each hand with palms facing forward.
2. Pull the handles down toward your body, letting your hands rotate inward as you do so.
3. Hold the position briefly when your hands are near your torso, feeling the tension in your upper back.
4. Slowly return the handles to the starting position while keeping tension in your back.
5. Keep your core tight, chest up, and shoulders back throughout the exercise.

The Single Arm Cable Bicep Curl focuses on strengthening your biceps using one arm at a time. This helps equalize strength between both arms and engages your core for better posture.

How to do it

1. Set the cable to the lowest position.
2. Stand tall with your feet shoulder-width apart, facing the cable machine.
3. Grab the handle with one hand using an underhand grip, keeping your arm at your side.
4. Bend your elbow to curl the handle up towards your shoulder, keeping your elbow close to your body.
5. Lower the handle back to the starting position and repeat on the other side.