The 12 cable machine exercises that follow include variations of the Pallof press, as well as other total-body moves designed ...

The constant tension provided by the cables also helps to activate the stabilizing muscles in the shoulders and core, making it a thorough upper-body exercise perfect for your pull-day workout.

Cable chin-ups are the same idea as the ... bands), Harcoff suggests trying ring pull-ups. This customizable exercise involves pulling your body up toward the sky, while keeping your feet on ...

Pull the cable to the right, keeping your arm straight ... This is predominantly a glute and hamstring exercise. As with a kettlebell swing, the movement should come from your hips hinging ...

Stand with feet shoulder-width apart, knees slightly bent, and hinge at the hips, keeping your back straight. With palms ...

The pull-up is the epitome of true bodyweight ... actually calls the one arm cable row one of his favourite back exercises. It's a unilateral exercise, meaning it works one side of your body ...

Next time you're at the gym doing pull day, why not put the free weights down and take a trip over to the cable machines instead and give these three exercises a go for your biceps instead.

The next exercise we are going to do is standard one arm cable rows. We're going to ask ... your back by putting the elbows outward. Also pull a hamstring when you go down to far You should ...