1. Attach a rope handle to the low pulley of a cable machine. 2. Stand facing away from the machine with your feet shoulder-width apart. 3. Reach down between your legs to grasp the rope handle with both hands. 4. With knees slightly bent, hinge at your hips and pull the rope forward, extending to stand upright. 5. Slowly hinge at your hips to return to the starting position.

1. Attach a handle to the low pulley of a cable machine. 2. Stand with your side next to the machine and holding the handle in that hand. 3. Keeping your torso straight, bend at your waist to the side, pulling the handle up. 4. Slowly straighten back up to the starting position. 5. Complete the set and alternate sides.

1. Attach a single handle to the high pulley of a cable machine and kneel on one leg. 2. Hold the handle in that hand with your arm fully extended upward. 3. Engage your back muscles and twist slightly to the side as you pull the handle towards your hip. 4. Release the handle back to the starting position with control. 5. Complete the set and alternate sides.

1. Attach a handle to a high pulley on the cable machine, and stand with your side facing the machine. 2. Kneel on your inside leg, and grasp the handle with both hands above your inside shoulder. 3. Pull the handle diagonally from your inside shoulder to your outside hip, keeping your arms extended. 4. Slowly reverse the movement, returning the handle to the starting position. 5. Complete the set and alternate sides.

1. Attach an ankle strap to the low pulley of a cable machine. 2. Stand with one side to the machine, and secure the strap around your other ankle. 3. Lift the strapped leg out to the side away from your body, keeping it straight. 4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed. 5. Complete the set and alternate sides.

1. Attach an ankle strap to the low pulley of a cable machine. 2. Stand with one side next to the cable machine and secure the strap around your other ankle. 3. Keeping your leg straight, pull it across your body toward your other leg. 4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed. 5. Complete the set and alternate sides.

1. Attach a single handle to the cable machine at chest height. 2. Stand with your side next to the machine, holding the handle with both hands. 3. Step away from the machine with the handle close to your chest, then press the handle away from your chest. 4. Slowly bring the handle back to the starting position. 5. Complete the set and alternate sides.

1. Attach a handle to the low pulley of a cable machine and stand with your side next to the machine. 2. Hold the handle in your other hand keep your arm straight and across your body in front of you. 3. Lift the handle out to the side, keeping your arm straight until it's parallel to the floor. 4. Slowly lower the handle back to the starting position with control. 5. Complete the set and alternate sides.

1. Stand facing the machine and secure the strap around one ankle. 2. Hold onto the machine for balance. 3. Extend your leg backward and slightly outside in a controlled motion, keeping it straight. 4. Slowly bring your leg back to the starting position. 5. Complete the set and alternate sides.

1. Attach a handle to the low pulley of a cable machine and face the machine, holding the handle in one hand. 2. Hinge at your hips, keeping your back straight and your arm arm bent at 90°. 3. Extend your arm straight back, keeping your elbow close to your body. 4. Slowly bend your arm to return the handle to the starting position. 5. Complete the set and alternate sides.

1. Attach a single handle to the cable machine at chest height and stand with your side next to the machine. 2. Hold the handle with both hands, step away from the machine, and extend your arms straight out in front of you. 3. Rotate your torso toward the machine, pulling the handle across your body. 4. Slowly rotate back to the starting position, resisting the pull of the cable. 5. Complete the set and alternate sides.

1. Stand facing the cable machine with the pulley set high, feet parallel or in split stance. 2. Grasp the end of the cable in one hand with a neutral grip and elbow tucked into your ribs. 3. Pull down to fully extend your arm, squeezing your tricep at the bottom of the movement. 4. Slowly bring your hand back to the starting position.

1. Stand facing the cable machine, with the straight bar attached. 2. Hold the bar an underhand grip, palms facing up with hands shoulder-width apart. 3. Curl the bar towards your chest, keeping your elbows close to your sides. 4. Slowly lower the bar back down.

1. Stand facing the cable machine, rope attached to the cable pulley at the highest position. 2. Hold the rope with a neutral grip, palms facing each other, thumbs up. 3. Pull down, extending your arms out to the sides and turning your palms down to the floor. 4. Slowly return to the starting position.

1. Stand facing the cable machine, rope attached to the cable pulley at the highest position. 2. Grip the rope with your palms facing down. 3. Pull the rope towards your face, retracting your shoulder blades and keeping your elbows elevated. 4. Return slowly to the starting position, keeping elbows higher than wrists.

1. Stand between two cable machines, feet staggered, pulleys above shoulder height. 2. Grasp the handles with each hand, lean slightly forward, arms raised to chest height. 3. With a slight bend in elbows, push the handles down in front of you to waist height. 4. Slowly return to the starting position.

1. Stand facing the cable machine, rope attached to the cable pulley at the lowest position. 2. Hold the rope with a neutral grip, palms facing each other, thumbs up. 3. Flex your elbows and curl the rope handles upwards towards your shoulders. 4. Slowly return to the starting position.

1. Stand between two cable machines, feet staggered, pulleys to the lowest setting. 2. Grasp the handles with each hand, lean slightly forward. 3. With a slight bend in elbows, pull the handles up to chest height. 4. Slowly return to the starting position.

1. Stand between two cable machines with one foot slightly in front of the other. 2. Grab the opposite handle in each hand, leaning slightly forward. 3. With a slight bend in elbows, pull handles outward to shoulder height. 4. Slowly return to the starting position.