Exercise with Gym Equipment

Oblique twist with cable:

Set a pulley at your chest level to the cable machine and stand away from the machine with feet wider than hip width apart.

Straighten your arms in front of your chest and hold the pulley with both hands together. Pulley should be taut if not, go further away from a machine. Keep your abs engaged, back straight and knee slightly bent.

Slowly twist your upper trunk away from cable machine without rotating your lower body.

Return to the starting position and repeat 10-12 times. Switch to the opposite side and repeat 10-12 times.

Muscles:

Internal and external obliques, rectus abdominis, tensor fasciae latae, erector spinae, quadratus lumborum, psoas major, deltoid,

Cable oblique twist lift

Set a pulley to the lowest point of cable machine. Stand at the side of machine with feet wider than hip width apart. Extend your arms at the side of leg and grab the pulley with both hands together.

Now pull the handle up, across your body until your straight arms reach over your head by twisting your upper body. Keep your abs engaged and back straight.

Return to the starting position and repeat 10 times.

Flip to the other side and do another 10 reps.

Muscles:

Obliques, rectus abdominis, deltoid and serratus anterior

Kneeling cable oblique twist

Set a pulley to the high point of the cable machine. Kneel down on the floor with feet facing cable, around 2 feet away from the machine.

Hold a pulley with each hand on either side of your head close to your ears, palms facing your head. Keep your abs engaged.

Now twist your trunk to right and pull down the rope and bring your elbows close to your right thigh.

Return to start position and repeat to the left side by bringing elbows near to your left thigh. Make sure you don’t move your lower body.

Keep continue on alternate side back and forth.

Muscles:

Obliques, rectus abdominis, iliopsoas, latissimus dorsi, deltoids, triceps, serratus, pectoralis and rear deltoid.

Cable Russian twists on stability ball

Lie on your back on the stability ball and knees bent at 90 degrees and feet flat on the floor.

Set a pulley to the lowest point of cable machine. You should feel tension in cable, if not; adjust your position little far away from the machine.

Hold the handle with both hands together and extend your arms in front of your chest.

Now pull the pulley away from cable machine by twisting your upper body. Hold for 1 sec and return to the starting position and repeat 12 times.

Switch side to the opposite side and do another 12 reps.

Muscles:

Obliques, rectus abdominis, lower back, pectoralis, trapezius, deltoid and triceps.

Standing cable curls:

Stand in front of pulley machine with feet around hip width apart. Set a cable to the low pulley.

Extend your arms at thigh level and grab a cable bar with both hands facing forward. Hands should be either shoulder width apart or less than shoulder width apart. Keep your back straight and abs engaged.

Bend your elbows and bring the bar towards your shoulders.

Slowly return to the starting position and repeat for 12-15 times.

Muscles:

Biceps

Standing hammer cable curls:

Stand in front of pulley machine with feet around hip width apart. Set a cable bar to the low pulley.

Extend your arms at thigh level and grab a cable bar with both hands facing each other. Hands should be either shoulder width apart or less than shoulder width apart. Keep your back straight and abs engaged.

Bend your elbows and bring the bar towards your shoulders.

Slowly return to the starting position and repeat for 12-15 times.

Muscles:

Biceps, brachioradilis, brachilis,

Preacher curl with dumbbell:

Hold a dumbbell with left hand and sit on the preacher bench. Rest your back of left arm on the top of preacher bench. Your arm should be straight and palm facing forward.

Now slowly bend your elbow and bring a dumbbell towards your left shoulder with palm facing to the shoulder.

Then lower the dumbbell down to the starting position and repeat 10-12 times.

Switch your arm and repeat the curl movement.

You can use incline bench instead of preacher bench.

Muscles:

Biceps

Preacher curl with dumbbell on stability ball:

Hold a dumbbell in each hand. Kneel down in front of the stability ball. Lean your trunk over the ball and rest your chest, abs and back of arm on the ball.

Extend your arms towards the floor with palm facing up.

Now slowly bend your elbows bring the dumbbells towards your shoulders.

Then lower the dumbbells down to the starting position.

Muscles:

Biceps,

Preacher hammer curl:

Hold a dumbbell with the right hand and sit on the preacher bench. Rest your back of arm on the top of preacher bench. Your arm should be straight and palm facing in.

Now slowly bend your elbow and bring the dumbbell towards your right shoulder with forearm mid prone position.

Then lower the dumbbell down to the starting position and repeat 10-12 times.

Switch your arm and repeat the curl movement.

Muscles:

Biceps, brachioradilis, brachilis,

Cable preacher curls:

Sit on the preacher bench in front of pulley machine. Set a cable bar to a low pulley. Rest your back of arms on the top of preacher bench.

Your arms should be straight and grab a cable bar with both hands facing forward. Hands should be either shoulder width apart or less than shoulder width apart.

Keep your back straight and abs engaged.

Now slowly bend your elbows and bring cable bar towards your shoulders with palm facing to the shoulders.

Then lower a bar down to the starting position and repeat 10-12 times.

Cable curl in lying:

Lie on your back on the floor with feet against the pulley machine. Set a cable bar to a low pulley.

Your arms should be straight in front of the thigh. Your hands should be either shoulder width apart or close grip.

Grab a bar with both hands with palms facing up.

Slowly bend your elbows and bring a bar towards your shoulders.

Then lower the bar down to the start position and repeat.

Cable flat bench Fly:

Set up a flat bench at the centre of two pulley machine. Set a cable bar to a low pulley.

Lie on your back on the flat bench and make sure your shoulders in line with both pulley machines.

Outstretch your arms onto your sides at shoulder level with palms facing each other.

Grab handles with your arms and slightly bend your elbows.

Slowly raise the handles up above your chest until both hands meet.

Hold for a second and lower the handle back to sides of your body at the start position.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, biceps

Incline bench cable Flyes:

Set up incline bench at 35-40 degree angle and place it at the centre of two pulley machine. Set up a cable bar to the low pulley.

Lie on your back on the flat bench and make sure your shoulders in line with both pulley machines.

Outstretch your arms at your sides at shoulder level with palms facing each other. Grab the handles with your arms and slightly bend your elbows.

Slowly raise the handles up above your chest until both hands meet.

Hold for a second and lower the handle back to sides of your body at the start position. Repeat.

Muscles:

Pectoralis major, anterior deltoid, biceps

Decline bench cable Flyes:

Decline a bench at 35-40 degree angle and place it between two pulleys. . Set up a cable bar to a low pulley.

Lie on your back on the flat bench and make sure your shoulders in line with both pulley machines.

Outstretch your arms at your sides at shoulder level with palms facing each other. Grab the handles with your arms and slightly bend your elbows.

Slowly raise the handles up above your chest until both hands meet. Hold for a second and lower the handle back to sides of your body to the starting position. Repeat.

Cable Front Raise:

Sit or stand facing away from cable machine.

Now grab the handle of cable machine with your both hands. Keep your arms at your sides and let it hang to your sides with the palm facing backward.

Now slowly lift cable end forward and upward until arms reach above the level of shoulder. Keep your arms extend throughout the exercise.

Then lower them down to the starting position and repeat.

Muscles:

Anterior Deltoid, pectoralis major, trapezius, serratus anterior

Cable lateral raise:

Stand between two cable machine and set both pulleys at the low level on the cables. Stand facing forward away from the machine.

Grab right handle of pulley with left arm and left handle of pulley with the right hand.

Cross your arms in front of you while bending your elbows slightly with palms facing the cable machines.

Slowly raise your arms to your sides to the shoulder level.

Lower them back to the start position. Repeat.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Cable seated Lateral Raise:

Sit on a bench or a chair between two cable machines and set both pulleys at the low level on the cables. Sit facing forward away from the machine.

Grab right handle of pulley with the left arm and left handle of pulley with the right hand.

Cross your arms in front of you while bending your elbows slightly with palms facing the cable machines.

Slowly raise your arms to your sides to the shoulder level.

Lower them back to the start position. Repeat.

Muscles:

Middle deltoid, Supraspinatus, serratus anterior, trapezius,

Or

Cable seated rear lateral raise:

Sit on a bench or a chair between two cable machines and set both pulleys at a low level on the cables. Sit facing forward away from the machine.

Grab right handle of pulley with the left arm and left handle of pulley with the right hand.

Lean your body forward near your thighs and then cross your arms behind your legs while bending your elbows with palms facing the machines.

Slowly raise your arms to your sides to the shoulder level.

Lower them back to the start position. Repeat.

Muscles:

Posterior and lateral deltoid, supraspinatus, infraspinatus, trapezius, rhomboids

Seated cable reverse fly:

Sit in front of the twin cable machine and set pulley to the low point of cable machine.

Straighten your arms in front of your chest to the shoulder level and hold the rope in each hand.

Slowly bring your arms out to the sides at the level of shoulder while keeping elbows slightly bent.

Pause for 1 second and return to the start position. Repeat.

Muscles:

Posterior deltoid, middle deltoid, trapezius, infraspinatus, teres minor and rhomboids.

Cable upright row

Stand facing cable machine and set pulley to the lowest point of cable, and attach T bar to the cable machine.

Hold a bar with shoulder width apart with palms facing thighs.

Rest a bar in front of your thighs. Keep your back straight and abs engaged.

Slowly lift the bar up towards your neck by bending elbows and bringing it higher than shoulder.

Then lower a bar down to the starting position. Repeat.

Muscles:

Trapezius, middle and anterior deltoid, supraspinatus and infraspinatus, biceps, brachialis, and serratus anterior.

Lying cable extension:

Set a bench in front of cable machine and secure a pulley to the lowest point of cable machine.

Lie on your back with your head near to pulley machine. Hold straight bar with both hands with narrow overhand grip (palms facing front).

Extend your elbows and position the bar over your chest.

Slowly bend your elbows and lower bar down near your forehead.

Make sure you keep your upper arms stable and close to your body throughout the movement.

Variation:

Decline cable extension: lie down on the decline bench and perform same above.

Muscles:

Triceps

Standing cable overhead elbow extension:

Stand with staggered feet, back facing cable machine and set pulley to the top cable over your head. Attach a straight bar with the cable.

Straighten your arms overhead and hold the bar with palms facing forward. Your hands should be shoulder width apart.

Slowly bend your elbows and bring the bar behind your head while keeping upper arm stationary.

Then extend your elbows and go back to the starting position.

Repeat.

Muscles:

Triceps

Or

Stand with either feet hip width apart or staggered stance, facing cable machine. Set pulley to the top cable over your head. Attach a straight bar with the cable machine.

Straighten your arms in front of your face and hold the bar with palms facing forward. Your hands should be shoulder width apart or less than that.

Bend your elbows and bring the bar over your head while remaining your upper arms stationary.

Then extend your elbow and go back to start position.

Repeat.

Muscles:

Triceps

Variation:

You can add variation by facing your arms backward.

Variation:

Sit on the bench and feet on the floor and perform same above.

Bent over overhead cable rope extension:

Stand with staggered stance with back facing cable machine and then lean your body forward from your waist.

Set a rope to the medium point of the cable machine at the head height.

Straighten your arms overhead and grasp the rope with both hands with less than shoulder width apart and palms facing each other.

Slowly bend your elbows and bring a rope behind your head. Try not to move your upper arm and make sure you only move your forearms.

Then extend your elbows and come back to start position. Repeat.

Muscles:

Triceps, anconeus, anterior deltoid, pectoralis major,

Kneeling cable elbow extension:

Get into a kneeling position between flat bench and cable machine. Flat bench should be in front of you with back facing the cable.

Set a pulley to the top part of the cable machine and attach straight bar (rope) to the cable.

Lean forward from your waist and rest your elbows on the middle of the bench with shoulder width apart. Place your head between your arms. Hold a bar with both hands with palms facing down, and then bend your elbows at 90 degrees and position your hands above your head, towards the ceiling.

Slowly straighten your arms and bring your arms parallel to the floor. Make sure you only move your forearm and try not to move your upper arm throughout the movement.

Then come back to the starting position and repeat for 10-12 reps.

Muscles:

Triceps

Standing triceps cable pushdown:

Stand facing the high pulley machine, where a pulley is attached to the top point of the cable.

Hold a bar with both hands with (an overhand grip) palms facing away from you, and hands are less than shoulder width apart.

Rest your arms at the sides of your body, bend your elbows and bring the bar in front of your chest.

Now slowly extend your arms down by your sides, pause for 1 sec and return to the starting position. Make sure you tuck your elbows in by your sides throughout the movement.

Repeat till your desire goal.

Muscle:

Triceps, shoulders, chest and back

Seated calf raise with machine

Sit on the calf raise machine with the lower part of thighs under the thigh pad. Rest your toes on the foot rest with heels hanging down. Hold the handles of the thigh pad with both hands.

Now slowly lift heels up as high as possible by pushing your toes against foot rest.

Then lower your heels down as far as you can by flexing ankles until calves feel stretched.

Repeat

Muscles:

soleus, gastocnemius