[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-functional-trainer-cable-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":73,"createdAt":1240,"updatedAt":1241},"3fb31afc-b7c1-59ce-8f21-0f6bfa3ee629","Functional Trainer (Cable Station)","functional-trainer-cable-station","The ultimate versatile gym machine. Featuring adjustable pulleys and a constant-tension weight stack, allowing you to perform hundreds of exercises from virtually any angle.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Ffunctional-trainer-cable-station\u002Fimages\u002Ffunctional-trainer-cable-station_1.webp",[8],null,false,[13,19,25,31,37,43,49,55,61,67],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[74,92,110,126,143,159,175,191,207,224,240,256,273,290,306,322,338,353,370,386,401,417,433,451,466,480,496,513,528,543,558,575,592,608,624,640,655,671,686,702,716,732,749,765,781,798,814,832,848,863,880,897,912,928,944,962,980,995,1012,1027,1044,1060,1075,1093,1109,1126,1142,1158,1174,1191,1207,1224],{"id":75,"slug":76,"imageUrl":77,"name":78,"description":79,"popularity":80,"aliases":81,"localeName":10,"isCompound":11,"loggingTypes":82,"createdByUserId":10,"isFavorited":11,"primaryCategory":84,"categories":85,"videos":88,"lastSessionSets":89,"createdAt":90,"updatedAt":91},"198168c3-0671-5310-ac50-9683e083ce61","standing-cable-crossover","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-cable-crossover\u002Fimages\u002Fstanding-cable-crossover_1.webp","Standing Cable Crossover","Set both pulleys above shoulder height, take a handle in each hand, and step forward into a stable split stance with the cables behind you. With elbows softly bent, sweep your arms down and inward until your hands meet in front of your lower chest or upper abdomen. Keep the bend in your elbows nearly constant and control the return until you feel a comfortable chest stretch. Avoid turning the movement into a press or letting the weight pull your shoulders abruptly backward. A small forward lean and modest changes in the finishing height can help you match the cable path to your structure without twisting the torso.",72,"fly flye",[83],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[86,87],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:04.979+00:00","2026-08-07T11:03:33.797+00:00",{"id":93,"slug":94,"imageUrl":95,"name":96,"description":97,"popularity":98,"aliases":99,"localeName":10,"isCompound":100,"loggingTypes":101,"createdByUserId":10,"isFavorited":11,"primaryCategory":102,"categories":103,"videos":106,"lastSessionSets":107,"createdAt":108,"updatedAt":109},"f2271fd6-ec45-5006-8298-7b9e61c48b62","lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flat-pulldown\u002Fimages\u002Flat-pulldown_1.webp","Lat Pulldown","Attach your chosen handle to a high pulley, sit or kneel securely beneath it, and start with your arms overhead and torso tall. Pull your elbows down toward your sides until the handle approaches the upper chest, then return with control to a comfortable overhead reach. Keep your ribs from flaring and avoid gaining momentum by leaning far backward. The grip and attachment can change comfort and elbow path, but the basic task remains shoulder extension and adduction with the elbows bending. Use a load that lets the shoulder blades rotate naturally on the return rather than cutting the range short.",119,"pull down",true,[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[104,105],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:04.990+00:00","2026-08-07T11:03:33.813+00:00",{"id":111,"slug":112,"imageUrl":113,"name":114,"description":115,"popularity":71,"aliases":116,"localeName":10,"isCompound":100,"loggingTypes":117,"createdByUserId":10,"isFavorited":11,"primaryCategory":118,"categories":119,"videos":122,"lastSessionSets":123,"createdAt":124,"updatedAt":125},"4b11fea1-7879-5679-bc47-e0cb2dcb7c04","seated-cable-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-cable-row\u002Fimages\u002Fseated-cable-row_1.webp","Seated Cable Row","Attach a row handle to the low pulley, brace your feet, and sit tall with your arms extended and knees slightly bent. Pull the handle toward your lower ribs or upper abdomen by driving your elbows back, then straighten your arms under control. Keep your trunk quiet and your shoulders away from your ears while allowing the shoulder blades to reach forward naturally at the start. Avoid repeatedly rocking backward to move a load that is too heavy. A small, controlled torso change can suit some cable stations, but use it consistently rather than turning each repetition into a hip-driven swing.","low",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[120,121],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.000+00:00","2026-08-07T11:03:33.831+00:00",{"id":127,"slug":128,"imageUrl":129,"name":130,"description":131,"popularity":132,"aliases":133,"localeName":10,"isCompound":100,"loggingTypes":134,"createdByUserId":10,"isFavorited":11,"primaryCategory":135,"categories":136,"videos":139,"lastSessionSets":140,"createdAt":141,"updatedAt":142},"35f7df2c-eeb6-5038-bc32-775a0f152366","shoulder-facepulls","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fshoulder-facepulls\u002Fimages\u002Fshoulder-facepulls_1.webp","Shoulder Facepulls","Set a rope on a pulley around upper-chest to face height and step back until the cable is taut. Pull the rope toward your forehead or nose while separating its ends and bringing your upper arms out to a comfortable angle. Finish with your hands near either side of your face, then return slowly as the shoulder blades reach forward. Keep your ribs stacked over your pelvis and avoid shrugging or cranking the elbows higher than your shoulders tolerate. Pulley height and elbow angle can be adjusted to emphasize the rear shoulders and upper back while preserving a smooth, pain-free path.",74,"rope rear delt",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[137,138],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.015+00:00","2026-08-07T11:03:33.850+00:00",{"id":144,"slug":145,"imageUrl":146,"name":147,"description":148,"popularity":149,"aliases":10,"localeName":10,"isCompound":11,"loggingTypes":150,"createdByUserId":10,"isFavorited":11,"primaryCategory":151,"categories":152,"videos":155,"lastSessionSets":156,"createdAt":157,"updatedAt":158},"100c3a1b-10c1-5888-a830-5cd0a1138198","standing-cable-bicep-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-cable-bicep-curl\u002Fimages\u002Fstanding-cable-bicep-curl_1.webp","Standing Cable Bicep Curl","Attach a bar or handles to the low pulley, stand tall with the cable taut, and hold the attachment with your arms nearly straight. Bend your elbows to curl the attachment toward your shoulders, then lower it slowly until the elbows straighten comfortably. Keep your upper arms mostly beside your torso and your wrists aligned with your forearms. Avoid leaning back or letting the shoulders roll forward to finish the repetition. Standing closer to or farther from the pulley changes the cable angle; choose a position that provides steady resistance without pulling you off balance.",53,[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[153,154],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.026+00:00","2026-08-07T11:03:33.866+00:00",{"id":160,"slug":161,"imageUrl":162,"name":163,"description":164,"popularity":165,"aliases":166,"localeName":10,"isCompound":11,"loggingTypes":167,"createdByUserId":10,"isFavorited":11,"primaryCategory":168,"categories":169,"videos":171,"lastSessionSets":172,"createdAt":173,"updatedAt":174},"a11ccfd0-14e7-56f3-9b6b-5ea219fbc382","cable-triceps-pushdown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-triceps-pushdown\u002Fimages\u002Fcable-triceps-pushdown_1.webp","Rope Triceps Pushdown","Attach a rope to the high pulley, take both ends, and stand with a stable stance and a slight forward lean. Begin with your elbows bent and close to your sides, then straighten them to guide the rope down beside your thighs. Separate the rope ends only as far as your attachment and wrists allow without losing elbow position, then return under control. Keep the upper arms mostly still and avoid using your shoulders or body weight to drive the stack. Moving a little closer to the pulley can improve stability; use a load that permits full, deliberate elbow extension without snapping the joint straight.",98,"pressdown",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[170],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.037+00:00","2026-08-07T11:03:33.885+00:00",{"id":176,"slug":177,"imageUrl":178,"name":179,"description":180,"popularity":181,"aliases":182,"localeName":10,"isCompound":11,"loggingTypes":183,"createdByUserId":10,"isFavorited":11,"primaryCategory":184,"categories":185,"videos":187,"lastSessionSets":188,"createdAt":189,"updatedAt":190},"794490fc-c538-55dc-adaa-c4fa18cf4b99","overhead-cable-triceps-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Foverhead-cable-triceps-extension\u002Fimages\u002Foverhead-cable-triceps-extension_1.webp","Overhead Cable Triceps Extension","Attach a rope to a low or mid-height pulley, face away, and bring the rope behind your head with your elbows bent. Use a split stance and brace your trunk, then straighten your elbows so your hands travel forward and slightly upward. Keep the upper arms reasonably steady and return until you feel a controlled stretch, not a forced shoulder or elbow position. Avoid flaring the ribs or turning the repetition into a whole-body push. Pulley height and torso angle change the resistance profile, so adjust both until the cable clears your head and you can maintain balance throughout the set.",69,"french",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[186],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.047+00:00","2026-08-07T11:03:33.897+00:00",{"id":192,"slug":193,"imageUrl":194,"name":195,"description":196,"popularity":197,"aliases":198,"localeName":10,"isCompound":11,"loggingTypes":199,"createdByUserId":10,"isFavorited":11,"primaryCategory":200,"categories":201,"videos":203,"lastSessionSets":204,"createdAt":205,"updatedAt":206},"c6fb4243-f908-5244-8d64-5b6b7d4ff086","kneeling-cable-crunch","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkneeling-cable-crunch\u002Fimages\u002Fkneeling-cable-crunch_1.webp","Kneeling Cable Crunch","Attach a rope to the high pulley and kneel far enough away that the cable stays loaded, holding the ends beside your head rather than pulling on your neck. Keep your hips relatively still as you curl your ribs toward your pelvis and bring your trunk down, then unfold slowly. Think of shortening the front of your torso instead of merely sitting your hips back. Avoid yanking with your arms or turning the movement into repeated hip flexion. Adjust your kneeling distance and load so the cable follows the trunk without pulling you forward or preventing a controlled return.",71,"pulldown",[83],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[202],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.057+00:00","2026-08-07T11:03:33.913+00:00",{"id":208,"slug":209,"imageUrl":210,"name":211,"description":212,"popularity":213,"aliases":214,"localeName":10,"isCompound":11,"loggingTypes":215,"createdByUserId":10,"isFavorited":11,"primaryCategory":216,"categories":217,"videos":220,"lastSessionSets":221,"createdAt":222,"updatedAt":223},"dd8cea47-47b2-5187-a84e-9017216dffa8","cable-glute-kickback","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-glute-kickback\u002Fimages\u002Fcable-glute-kickback_1.webp","Cable Glute Kickback","Fasten an ankle cuff to the low pulley, face the machine, and hold the frame while standing far enough back to keep the cable taut. With the supporting knee soft and trunk braced, drive the cuffed thigh backward through the hip, then return slowly without resting the stack. Keep your pelvis mostly square and use only the range you can reach without arching your lower back. Avoid swinging the leg or bending and straightening the knee to create momentum. A slightly bent working knee usually makes balance easier, while torso angle and distance from the pulley can be adjusted to keep the cable path clear.",62,"donkey",[83],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[218,219],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.067+00:00","2026-08-07T11:03:33.929+00:00",{"id":225,"slug":226,"imageUrl":227,"name":228,"description":229,"popularity":230,"aliases":231,"localeName":10,"isCompound":11,"loggingTypes":232,"createdByUserId":10,"isFavorited":11,"primaryCategory":233,"categories":234,"videos":236,"lastSessionSets":237,"createdAt":238,"updatedAt":239},"1335025f-afe1-5f9b-b328-b39d98f929b5","cable-lateral-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-lateral-raise\u002Fimages\u002Fcable-lateral-raise_1.webp","Cable Lateral Raise","Set a single handle on the low pulley and stand side-on, holding the far upright for balance if needed. With a soft elbow, raise the working arm out to the side until it reaches a comfortable height near shoulder level, then lower it slowly across the cable's pull. Lead with the elbow while keeping your neck relaxed and torso still. Avoid shrugging, swinging, or forcing the hand above a range your shoulder tolerates. Standing slightly in front of or behind the pulley changes the line of resistance, so adjust your position rather than assuming one cable angle fits everyone.",65,"side delt",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[235],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.078+00:00","2026-08-07T11:03:33.945+00:00",{"id":241,"slug":242,"imageUrl":243,"name":244,"description":245,"popularity":41,"aliases":246,"localeName":10,"isCompound":100,"loggingTypes":247,"createdByUserId":10,"isFavorited":11,"primaryCategory":248,"categories":249,"videos":252,"lastSessionSets":253,"createdAt":254,"updatedAt":255},"fada7ff1-34f9-5957-ad3e-ca86653eac73","cable-woodchop","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-woodchop\u002Fimages\u002Fcable-woodchop_1.webp","Cable Woodchop","Set one pulley high, stand side-on with both hands on the handle, and move far enough away to keep the cable taut. Turn through your upper back and hips as you guide the handle diagonally down and across your body, then return under control. Keep your arms long but not rigid and let your feet pivot when needed so the knees follow the turn. Avoid fixing the feet while wrenching through the lower back or pulling mainly with the arms. For a more trunk-focused version, reduce the load and hip turn; for a power emphasis, establish precise control before adding speed.","rotation",[83],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[250,251],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.087+00:00","2026-08-07T11:03:33.960+00:00",{"id":257,"slug":258,"imageUrl":259,"name":260,"description":261,"popularity":262,"aliases":263,"localeName":10,"isCompound":100,"loggingTypes":264,"createdByUserId":10,"isFavorited":11,"primaryCategory":265,"categories":266,"videos":269,"lastSessionSets":270,"createdAt":271,"updatedAt":272},"7737a74b-6872-5146-8f72-28ccb50d7f1d","cable-pull-through","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-pull-through\u002Fimages\u002Fcable-pull-through_1.webp","Cable Pull-Through","Attach a rope to the low pulley, face away from the stack, and straddle the cable with a secure two-handed grip. Step forward, soften your knees, and push your hips back as the rope travels between your legs, then drive the floor away and extend your hips to stand tall. Keep your spine quiet, arms relaxed, and pressure balanced over the whole foot. Avoid squatting the movement or finishing by leaning backward through the lower back. Cable distance controls how strongly the stack pulls you rearward; adjust it so you can hinge deeply enough without losing balance or letting the plates rest.",41,"glute hinge",[83],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[267,268],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.098+00:00","2026-08-07T11:03:33.976+00:00",{"id":274,"slug":275,"imageUrl":276,"name":277,"description":278,"popularity":279,"aliases":280,"localeName":10,"isCompound":11,"loggingTypes":281,"createdByUserId":10,"isFavorited":11,"primaryCategory":282,"categories":283,"videos":286,"lastSessionSets":287,"createdAt":288,"updatedAt":289},"916e17c8-578d-519a-9bef-21f5edf2064c","low-to-high-cable-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flow-to-high-cable-fly\u002Fimages\u002Flow-to-high-cable-fly_1.webp","Low-to-High Cable Fly","Set both pulleys low, take the handles, and step forward into a stable stance with your hands slightly behind your hips. Keeping a gentle, nearly fixed bend in the elbows, sweep the handles upward and inward until they meet around upper-chest height. Control the return and stop before the cables pull your shoulders into an uncomfortable stretch. Keep your ribs settled and avoid turning the motion into a front raise by bringing straight arms far overhead. The rising line of pull can emphasize the clavicular portion of the chest, but pulley width and finishing height should be adjusted to your shoulder comfort and machine geometry.",56,"incline upper chest",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[284,285],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.107+00:00","2026-08-07T11:03:33.991+00:00",{"id":291,"slug":292,"imageUrl":293,"name":294,"description":295,"popularity":279,"aliases":296,"localeName":10,"isCompound":11,"loggingTypes":297,"createdByUserId":10,"isFavorited":11,"primaryCategory":298,"categories":299,"videos":302,"lastSessionSets":303,"createdAt":304,"updatedAt":305},"76bd4915-1e0f-50ec-a2aa-0d5fcca2c05b","cable-hammer-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-hammer-curl\u002Fimages\u002Fcable-hammer-curl_1.webp","Cable Hammer Curl","Clip a rope to the low pulley and stand tall holding its ends with your palms facing each other. Start with the elbows nearly straight, then curl the rope toward your shoulders while keeping the wrists neutral and upper arms mostly beside your torso. Lower slowly until you regain a comfortable elbow extension. Avoid leaning back, swinging the rope, or allowing the wrists to bend under the load. The neutral grip involves the elbow flexors and usually feels different from a palms-up curl; vary your distance from the stack to find steady resistance without letting the cable pull your shoulders forward.","rope neutral",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[300,301],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.116+00:00","2026-08-07T11:03:34.005+00:00",{"id":307,"slug":308,"imageUrl":309,"name":310,"description":311,"popularity":41,"aliases":312,"localeName":10,"isCompound":100,"loggingTypes":313,"createdByUserId":10,"isFavorited":11,"primaryCategory":314,"categories":315,"videos":318,"lastSessionSets":319,"createdAt":320,"updatedAt":321},"34c0fbf5-92db-55b3-a704-f9874f1c793c","cable-upright-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-upright-row\u002Fimages\u002Fcable-upright-row_1.webp","Cable Upright Row","Attach a straight or angled bar to the low pulley and stand tall with a comfortable overhand grip. Pull the bar upward close to your body by leading with the elbows, stopping at the highest point your shoulders tolerate without pinching or shrugging excessively. Lower the bar slowly while keeping your wrists aligned with your forearms. Do not assume the bar must reach your chin; grip width and shoulder anatomy change the comfortable endpoint. Use a moderate load and compare a wider grip or a lower stopping height if the narrow, high position feels crowded, rather than forcing range for the sake of the name.","highpull",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[316,317],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.127+00:00","2026-08-07T11:03:34.022+00:00",{"id":323,"slug":324,"imageUrl":325,"name":326,"description":327,"popularity":41,"aliases":328,"localeName":10,"isCompound":11,"loggingTypes":329,"createdByUserId":10,"isFavorited":11,"primaryCategory":330,"categories":331,"videos":334,"lastSessionSets":335,"createdAt":336,"updatedAt":337},"543d4738-89ef-5199-a232-471f95cbf5da","cable-reverse-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-reverse-fly\u002Fimages\u002Fcable-reverse-fly_1.webp","Cable Reverse Fly","Set two pulleys around shoulder height, take the opposite handles so the cables cross, and step back with your arms reaching forward. With softly bent elbows, open your arms out and back until they are roughly in line with your torso, then return slowly. Lead with the upper arms and keep your shoulders away from your ears while allowing the shoulder blades to move naturally. Avoid turning the fly into a row by progressively bending the elbows or extending the lower back. Adjust pulley height and the size of the backward reach to keep the line of pull comfortable and focused on the rear shoulders and upper back.","rear delt",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[332,333],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.137+00:00","2026-08-07T11:03:34.039+00:00",{"id":339,"slug":340,"imageUrl":341,"name":342,"description":343,"popularity":149,"aliases":344,"localeName":10,"isCompound":11,"loggingTypes":345,"createdByUserId":10,"isFavorited":11,"primaryCategory":346,"categories":347,"videos":349,"lastSessionSets":350,"createdAt":351,"updatedAt":352},"1f7c699b-5c01-5985-b240-7a81b0a8522e","high-to-low-cable-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhigh-to-low-cable-fly\u002Fimages\u002Fhigh-to-low-cable-fly_1.webp","High-to-Low Cable Fly","Set both pulleys above shoulder height, take the handles, and step forward into a balanced split stance. With a soft, nearly fixed elbow bend, sweep your arms downward and inward until the handles meet in front of the lower chest or upper abdomen. Return under control only as far as your shoulders remain comfortable. Keep your torso angle steady and avoid pressing by bending and straightening the elbows. The descending cable path can bias the sternal chest fibers, but bringing the hands all the way to the hips is unnecessary; choose a finishing point that preserves the hugging arc and does not roll the shoulders forward.","decline lower chest",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[348],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[],[],"2026-05-09T00:28:05.146+00:00","2026-08-07T11:03:34.052+00:00",{"id":354,"slug":355,"imageUrl":356,"name":357,"description":358,"popularity":359,"aliases":360,"localeName":10,"isCompound":100,"loggingTypes":361,"createdByUserId":10,"isFavorited":11,"primaryCategory":362,"categories":363,"videos":366,"lastSessionSets":367,"createdAt":368,"updatedAt":369},"0598ff17-11c5-5262-8f12-969de37ff728","single-arm-cable-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-cable-row\u002Fimages\u002Fsingle-arm-cable-row_1.webp","Single-Arm Cable Row","Attach one handle around lower-rib height and stand, kneel, or sit in a stable position facing the pulley. Reach the working arm forward, then drive its elbow back and pull the handle toward your lower ribs while keeping your torso mostly square. Return slowly and let the shoulder blade glide forward without losing trunk control. Avoid rotating to manufacture extra range or shrugging the shoulder toward your ear. A small, intentional amount of trunk rotation can be trained with a lighter load, but keep it consistent; the unilateral setup reveals side-to-side differences without guaranteeing that it will correct them.",17,"one unilateral",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[364,365],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.155+00:00","2026-08-07T11:03:34.064+00:00",{"id":371,"slug":372,"imageUrl":373,"name":374,"description":375,"popularity":376,"aliases":377,"localeName":10,"isCompound":11,"loggingTypes":378,"createdByUserId":10,"isFavorited":11,"primaryCategory":379,"categories":380,"videos":382,"lastSessionSets":383,"createdAt":384,"updatedAt":385},"d7fb291c-c844-5515-8220-820d3d5df194","cable-external-rotation","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-external-rotation\u002Fimages\u002Fcable-external-rotation_1.webp","Cable External Rotation","Set a single handle around elbow height and stand side-on with the working arm farther from the pulley. Bend that elbow to about 90 degrees, keep the upper arm comfortably beside your torso, and rotate the forearm outward without moving the elbow away. Return slowly to the starting angle while keeping the wrist straight. Use a light load; twisting the torso or pulling the shoulder backward changes the exercise and can hide poor control. A small towel between the elbow and ribs may help maintain position, but shoulder structure and training purpose determine the comfortable rotation range, so do not force an end position.",25,"rotator cuff",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[381],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.164+00:00","2026-08-07T11:03:34.081+00:00",{"id":387,"slug":388,"imageUrl":389,"name":390,"description":391,"popularity":41,"aliases":392,"localeName":10,"isCompound":11,"loggingTypes":393,"createdByUserId":10,"isFavorited":11,"primaryCategory":394,"categories":395,"videos":397,"lastSessionSets":398,"createdAt":399,"updatedAt":400},"8a263fd5-b66e-5b34-bfc4-46fb3ad9c999","cable-front-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-front-raise\u002Fimages\u002Fcable-front-raise_1.webp","Cable Front Raise","Attach a handle or short bar to the low pulley and stand so the cable can travel in front of you without rubbing your body. With elbows softly bent, raise the attachment forward to a comfortable height near shoulder level, then lower it under control. Keep your trunk tall, ribs settled, and shoulders away from your ears. Avoid leaning backward or swinging through the bottom to start a load that is too heavy. Facing away from the stack usually places the cable behind you at the start, while facing it changes the early resistance; choose the orientation that provides a clear, comfortable path rather than assuming one is superior.","anterior delt",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[396],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.174+00:00","2026-08-07T11:03:34.094+00:00",{"id":402,"slug":403,"imageUrl":404,"name":405,"description":406,"popularity":376,"aliases":407,"localeName":10,"isCompound":11,"loggingTypes":408,"createdByUserId":10,"isFavorited":11,"primaryCategory":409,"categories":410,"videos":413,"lastSessionSets":414,"createdAt":415,"updatedAt":416},"3b0d9f0d-3319-565a-b92f-28474df8f792","cable-pallof-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-pallof-press\u002Fimages\u002Fcable-pallof-press_1.webp","Cable Pallof Press","Set one handle at mid-chest height, stand side-on to the stack, and hold it with both hands against your sternum. Step away until the cable is taut, brace, and press your hands straight forward without allowing the cable to turn your torso. Pause with the arms extended, then return them to your chest while keeping your hips and ribs stacked. Avoid leaning away from the machine or rotating on the way in. A wider stance is more stable; narrowing the stance, kneeling, or increasing the pause raises the control demand without requiring a large jump in weight.","antirotation core hold",[83],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[411,412],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.182+00:00","2026-08-07T11:03:34.107+00:00",{"id":418,"slug":419,"imageUrl":420,"name":421,"description":422,"popularity":423,"aliases":424,"localeName":10,"isCompound":11,"loggingTypes":425,"createdByUserId":10,"isFavorited":11,"primaryCategory":426,"categories":427,"videos":429,"lastSessionSets":430,"createdAt":431,"updatedAt":432},"6558bd9d-e73c-5e5f-84f6-d21af5e38d1d","cable-triceps-kickback","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-triceps-kickback\u002Fimages\u002Fcable-triceps-kickback_1.webp","Cable Triceps Kickback","Set a single handle on the low pulley, face the machine, and hinge forward while supporting yourself with the free hand if useful. Bring the working upper arm beside your torso with the elbow bent, then straighten the elbow until the hand travels behind you. Keep the upper arm steady and return slowly without letting the weight pull the shoulder forward. Avoid swinging the whole arm or extending the hip and trunk to move the stack. Cable height and your distance from the pulley affect where resistance is greatest; adjust them so the cable clears your body and elbow extension remains the main motion.",27,"extension",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[428],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.193+00:00","2026-08-07T11:03:34.121+00:00",{"id":434,"slug":435,"imageUrl":436,"name":437,"description":438,"popularity":376,"aliases":439,"localeName":10,"isCompound":100,"loggingTypes":440,"createdByUserId":10,"isFavorited":11,"primaryCategory":441,"categories":442,"videos":447,"lastSessionSets":448,"createdAt":449,"updatedAt":450},"466d6a7b-c2b3-5390-8eb2-05c0a0abbad0","standing-cable-chest-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-cable-chest-press\u002Fimages\u002Fstanding-cable-chest-press_1.webp","Standing Cable Chest Press","Set both pulleys around mid-chest height, take the handles, and step forward into a stable split stance with the cables behind you. Start with elbows bent and hands beside the chest, brace, then press forward until the arms are long without forcefully locking the elbows. Let the shoulder blades move around the rib cage as you press and return under control. Avoid flaring the ribs, shrugging, or allowing the cables to twist your torso. The standing setup adds a balance and trunk-control demand; reduce the load or use a staggered stance before trying to match weights from a supported chest press.","cable bench press",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[443,444,445,446],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.201+00:00","2026-08-07T11:03:34.140+00:00",{"id":452,"slug":453,"imageUrl":454,"name":455,"description":456,"popularity":423,"aliases":457,"localeName":10,"isCompound":11,"loggingTypes":458,"createdByUserId":10,"isFavorited":11,"primaryCategory":459,"categories":460,"videos":462,"lastSessionSets":463,"createdAt":464,"updatedAt":465},"667afe56-0b5b-51ff-b361-aeb425022409","v-bar-triceps-pushdown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fv-bar-triceps-pushdown\u002Fimages\u002Fv-bar-triceps-pushdown_1.webp","V-Bar Triceps Pushdown","Attach the V-bar to the high pulley and stand close enough to keep the cable nearly vertical, using a balanced stance. Begin with the elbows bent beside your torso, then straighten them to press the bar toward your thighs. Keep your wrists in line with the angled handles and return slowly until the forearms rise without the upper arms drifting forward. Avoid leaning heavily over the bar or bouncing the stack to start each repetition. The V shape often permits a comfortable semi-neutral wrist angle, but it does not justify heavier loading if you cannot maintain controlled elbow motion and a stable shoulder position.","angled pressdown",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[461],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.592+00:00","2026-08-07T11:03:34.153+00:00",{"id":467,"slug":468,"imageUrl":469,"name":470,"description":471,"popularity":29,"aliases":166,"localeName":10,"isCompound":11,"loggingTypes":472,"createdByUserId":10,"isFavorited":11,"primaryCategory":473,"categories":474,"videos":476,"lastSessionSets":477,"createdAt":478,"updatedAt":479},"4b96526b-434d-5ec8-8c40-6c6d07cdb2cf","straight-bar-triceps-pushdown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstraight-bar-triceps-pushdown\u002Fimages\u002Fstraight-bar-triceps-pushdown_1.webp","Straight-Bar Triceps Pushdown","Attach a straight bar to the high pulley and stand close enough for the cable to run nearly vertical. Grip the bar overhand, keep your elbows beside your torso, and straighten them until the bar reaches your thighs, then return slowly. Keep your wrists stacked over the bar and your upper arms mostly still. Avoid leaning your body weight onto the attachment or snapping the elbows into lockout. The fixed bar couples both hands, so choose a grip width your wrists and elbows tolerate; it does not guarantee that both sides contribute equally.",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[475],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.611+00:00","2026-08-07T11:03:34.171+00:00",{"id":481,"slug":482,"imageUrl":483,"name":484,"description":485,"popularity":486,"aliases":487,"localeName":10,"isCompound":11,"loggingTypes":488,"createdByUserId":10,"isFavorited":11,"primaryCategory":489,"categories":490,"videos":492,"lastSessionSets":493,"createdAt":494,"updatedAt":495},"6635e9a4-9410-5f03-b67c-39d8ce652c37","single-arm-cable-triceps-pushdown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-cable-triceps-pushdown\u002Fimages\u002Fsingle-arm-cable-triceps-pushdown_1.webp","Single-Arm Cable Triceps Pushdown","Set one handle on the high pulley and stand square to the stack with the working elbow bent beside your ribs. Straighten that elbow to press the handle toward your thigh, then let the forearm rise under control while the upper arm remains quiet. Keep your wrist neutral and trunk still. Avoid rotating, dropping the shoulder, or using a side bend to finish the repetition. A handle, cuff, or no-handle cable end can each change wrist comfort; use the option you can control, and compare sides with the same setup instead of assuming unilateral work will automatically equalize them.",18,"one unilateral pressdown",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[491],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.627+00:00","2026-08-07T11:03:34.183+00:00",{"id":497,"slug":498,"imageUrl":499,"name":500,"description":501,"popularity":502,"aliases":503,"localeName":10,"isCompound":11,"loggingTypes":504,"createdByUserId":10,"isFavorited":11,"primaryCategory":505,"categories":506,"videos":509,"lastSessionSets":510,"createdAt":511,"updatedAt":512},"193e2502-c6fe-578d-8713-99eebce5da5e","reverse-grip-cable-triceps-pushdown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Freverse-grip-cable-triceps-pushdown\u002Fimages\u002Freverse-grip-cable-triceps-pushdown_1.webp","Reverse-Grip Cable Triceps Pushdown","Attach a straight bar or single handle to the high pulley and take a palms-up grip that feels secure. With elbows bent beside your torso, press the attachment down by straightening the elbows, then return slowly without letting the upper arms drift forward. Keep the wrists aligned rather than allowing the load to peel the hands open. An underhand grip usually limits how much weight you can hold, so avoid compensating with a forward lean or shoulder movement. Use a single handle if the bar forces an uncomfortable wrist angle; the variation changes grip and forearm demand, not which triceps head works in isolation.",16,"underhand pressdown",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[507,508],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.645+00:00","2026-08-07T11:03:34.198+00:00",{"id":514,"slug":515,"imageUrl":516,"name":517,"description":518,"popularity":486,"aliases":519,"localeName":10,"isCompound":11,"loggingTypes":520,"createdByUserId":10,"isFavorited":11,"primaryCategory":521,"categories":522,"videos":524,"lastSessionSets":525,"createdAt":526,"updatedAt":527},"40898993-bae9-5657-bf06-46970973f98a","cross-body-cable-triceps-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcross-body-cable-triceps-extension\u002Fimages\u002Fcross-body-cable-triceps-extension_1.webp","Cross-Body Cable Triceps Extension","Set a single handle or cuff on a high pulley and stand side-on, taking the cable with the arm nearer the stack. Begin with that elbow bent across the front of your body, then straighten it diagonally toward the opposite hip. Keep the upper arm and shoulder steady as the forearm follows the cable, and return slowly. Avoid turning your torso or pulling with the shoulder to create extra range. Fine-tune pulley height and your distance from the stack so the cable clears your chest; a cuff can reduce grip demands and make the cross-body line easier to maintain.","crossbody katana",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[523],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.661+00:00","2026-08-07T11:03:34.213+00:00",{"id":529,"slug":530,"imageUrl":531,"name":532,"description":533,"popularity":359,"aliases":534,"localeName":10,"isCompound":11,"loggingTypes":535,"createdByUserId":10,"isFavorited":11,"primaryCategory":536,"categories":537,"videos":539,"lastSessionSets":540,"createdAt":541,"updatedAt":542},"2fc91a54-9462-5da1-a105-bb9c0e611a22","single-arm-overhead-cable-triceps-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-overhead-cable-triceps-extension\u002Fimages\u002Fsingle-arm-overhead-cable-triceps-extension_1.webp","Single-Arm Overhead Cable Triceps Extension","Attach one handle to a low or mid-height pulley, turn away, and bring the working hand behind your head with the elbow bent. Use a split stance, brace your ribs over your pelvis, and straighten the elbow so the hand travels forward and overhead. Keep the upper arm reasonably steady and return only to a controlled stretch. Avoid arching the lower back, flaring the ribs, or forcing a deep elbow bend that irritates the joint. Adjust pulley height, torso angle, and stance until the cable clears your head; the overhead position lengthens the triceps long head but still trains the whole muscle.","one french",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[538],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.680+00:00","2026-08-07T11:03:34.229+00:00",{"id":544,"slug":545,"imageUrl":546,"name":547,"description":548,"popularity":376,"aliases":549,"localeName":10,"isCompound":11,"loggingTypes":550,"createdByUserId":10,"isFavorited":11,"primaryCategory":551,"categories":552,"videos":554,"lastSessionSets":555,"createdAt":556,"updatedAt":557},"7bb7fc04-8ad9-5add-a7c0-ccf434a49aee","cable-lying-triceps-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-lying-triceps-extension\u002Fimages\u002Fcable-lying-triceps-extension_1.webp","Cable Lying Triceps Extension","Place a bench in line with a low pulley, attach a bar or rope, and lie with your head nearer the stack after bringing the attachment into position safely. Start with your upper arms angled toward the pulley and elbows bent, then straighten the elbows without letting the shoulders drift. Lower the attachment toward the forehead or just behind it under control. Do not use a load you cannot get into or out of position safely, and avoid flaring the elbows abruptly. Bench distance and upper-arm angle change the resistance profile; keep them consistent and use a range your elbows tolerate.","skullcrusher french press",[83],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[553],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.692+00:00","2026-08-07T11:03:34.243+00:00",{"id":559,"slug":560,"imageUrl":561,"name":562,"description":563,"popularity":564,"aliases":565,"localeName":10,"isCompound":11,"loggingTypes":566,"createdByUserId":10,"isFavorited":11,"primaryCategory":567,"categories":568,"videos":571,"lastSessionSets":572,"createdAt":573,"updatedAt":574},"d6f80642-a86b-55b5-81ba-ca4c09c68208","straight-bar-cable-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstraight-bar-cable-curl\u002Fimages\u002Fstraight-bar-cable-curl_1.webp","Straight-Bar Cable Curl","Attach a straight bar to the low pulley and stand tall with a shoulder-width palms-up grip and the cable taut. Curl the bar toward your shoulders by bending the elbows, then lower it slowly until your arms are comfortably straight. Keep your wrists aligned, upper arms mostly beside your torso, and body quiet. Avoid leaning back or letting one shoulder rise to move the bar. The fixed attachment requires both hands to share one grip width but does not ensure equal effort; reduce the load or switch attachments if wrist or elbow comfort differs between sides.",52,"bicep",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[569,570],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.703+00:00","2026-08-07T11:03:34.257+00:00",{"id":576,"slug":577,"imageUrl":578,"name":579,"description":580,"popularity":581,"aliases":582,"localeName":10,"isCompound":11,"loggingTypes":583,"createdByUserId":10,"isFavorited":11,"primaryCategory":584,"categories":585,"videos":588,"lastSessionSets":589,"createdAt":590,"updatedAt":591},"7b865871-ab3b-5e46-b53a-2fabc10067a8","ez-bar-cable-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fez-bar-cable-curl\u002Fimages\u002Fez-bar-cable-curl_1.webp","EZ-Bar Cable Curl","Clip the EZ-bar attachment to the low pulley and choose the angled section that places your wrists comfortably between palms-up and neutral. Stand tall, bend your elbows to curl the bar toward your shoulders, and lower it under control to a comfortable arm length. Keep the wrists firm and upper arms mostly still. Avoid rocking the torso or letting the elbows travel far forward at the top. The angled grip may feel better than a straight bar for some lifters, but test both inner and outer bends and use the one that allows smooth elbow motion rather than assuming a universal hand position.",26,"attachment",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[586,587],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.718+00:00","2026-08-07T11:03:34.270+00:00",{"id":593,"slug":594,"imageUrl":595,"name":596,"description":597,"popularity":502,"aliases":598,"localeName":10,"isCompound":11,"loggingTypes":599,"createdByUserId":10,"isFavorited":11,"primaryCategory":600,"categories":601,"videos":604,"lastSessionSets":605,"createdAt":606,"updatedAt":607},"602ec43f-fa88-50c7-93ac-583e8bf68024","single-arm-cable-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-cable-curl\u002Fimages\u002Fsingle-arm-cable-curl_1.webp","Single-Arm Cable Curl","Attach one handle to the low pulley and stand facing the stack with the working arm nearly straight and cable taut. Curl the handle toward that shoulder while keeping the upper arm mostly beside your torso, then lower it slowly. Hold the wrist neutral or turn the palm upward as comfort and the handle permit. Avoid rotating your body, lifting the shoulder, or swinging through the bottom. A staggered stance or light support from the free hand can improve stability; use identical distance and technique on both sides when you want a meaningful comparison.","one unilateral bicep",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[602,603],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.731+00:00","2026-08-07T11:03:34.284+00:00",{"id":609,"slug":610,"imageUrl":611,"name":612,"description":613,"popularity":502,"aliases":614,"localeName":10,"isCompound":11,"loggingTypes":615,"createdByUserId":10,"isFavorited":11,"primaryCategory":616,"categories":617,"videos":620,"lastSessionSets":621,"createdAt":622,"updatedAt":623},"998bf30a-0da9-56c2-a117-0abbb6e7500f","bayesian-cable-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbayesian-cable-curl\u002Fimages\u002Fbayesian-cable-curl_1.webp","Bayesian Cable Curl","Set one handle on the low pulley, face away from the stack, and step forward until the working arm rests slightly behind your torso with the cable taut. Keep the shoulder position steady as you bend the elbow and curl the handle forward, then return slowly to a comfortable stretch. Hold your ribs over your pelvis and keep the wrist aligned. Avoid letting the shoulder roll forward or using a long stride and excessive arm extension to chase more stretch. Small changes in pulley height and your distance from it alter the starting tension, so prioritize a controllable path over a dramatic behind-body position.","behind body",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[618,619],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.743+00:00","2026-08-07T11:03:34.299+00:00",{"id":625,"slug":626,"imageUrl":627,"name":628,"description":629,"popularity":581,"aliases":630,"localeName":10,"isCompound":11,"loggingTypes":631,"createdByUserId":10,"isFavorited":11,"primaryCategory":632,"categories":633,"videos":636,"lastSessionSets":637,"createdAt":638,"updatedAt":639},"6a1029b0-d7f0-55db-85c8-5ce1d71b769a","cable-reverse-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-reverse-curl\u002Fimages\u002Fcable-reverse-curl_1.webp","Cable Reverse Curl","Attach a straight or EZ bar to the low pulley and take a comfortable overhand grip with your arms nearly straight. Bend your elbows to curl the bar upward, keeping the knuckles in line with the forearms, then lower it slowly. Keep your upper arms beside your torso and your shoulders level. Avoid letting the wrists collapse into flexion or leaning back to finish a load your grip cannot control. The pronated grip increases the demand on the brachioradialis and other elbow flexors while reducing how effectively the biceps can contribute; choose the EZ angle if a straight bar strains your wrists.","overhand",[83],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[634,635],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.755+00:00","2026-08-07T11:03:34.312+00:00",{"id":641,"slug":642,"imageUrl":643,"name":644,"description":645,"popularity":376,"aliases":646,"localeName":10,"isCompound":11,"loggingTypes":647,"createdByUserId":10,"isFavorited":11,"primaryCategory":648,"categories":649,"videos":651,"lastSessionSets":652,"createdAt":653,"updatedAt":654},"2900c25f-d057-5f33-a0a6-998273ddca9b","cable-overhead-biceps-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-overhead-biceps-curl\u002Fimages\u002Fcable-overhead-biceps-curl_1.webp","Cable Overhead Biceps Curl","Set two pulleys around shoulder height, stand centered, and hold a handle in each hand with your upper arms extended out to the sides. Bend both elbows to bring the handles toward your temples while keeping the upper arms level, then straighten the elbows under control. Keep your ribs stacked and wrists aligned with the cables. Avoid letting the elbows drop, shrugging, or stepping so far forward that the shoulders are forced backward. Pulley height should match your arm line; a single-arm version can make positioning easier, but neither version isolates a separate biceps peak.","high double",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[650],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:24.766+00:00","2026-08-07T11:03:34.326+00:00",{"id":656,"slug":657,"imageUrl":658,"name":659,"description":660,"popularity":376,"aliases":661,"localeName":10,"isCompound":11,"loggingTypes":662,"createdByUserId":10,"isFavorited":11,"primaryCategory":663,"categories":664,"videos":667,"lastSessionSets":668,"createdAt":669,"updatedAt":670},"efb95f2d-ab01-5c65-be95-8a45f90ed4d9","cable-preacher-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-preacher-curl\u002Fimages\u002Fcable-preacher-curl_1.webp","Cable Preacher Curl","Position a preacher bench in line with the low pulley and attach a bar or handle you can reach and release safely. Sit with the backs of your upper arms fully supported, begin with the elbows comfortably extended, and curl the attachment upward without lifting from the pad. Lower slowly, stopping before the weight pulls the elbows into a forced end range. Do not shorten the bottom just to use more load or jam the armpits over a poorly adjusted pad. Bench distance changes the cable angle, so place it where the line of pull stays clear and resistance remains smooth through your usable range.","scott",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[665,666],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.779+00:00","2026-08-07T11:03:34.340+00:00",{"id":672,"slug":673,"imageUrl":674,"name":675,"description":676,"popularity":359,"aliases":677,"localeName":10,"isCompound":11,"loggingTypes":678,"createdByUserId":10,"isFavorited":11,"primaryCategory":679,"categories":680,"videos":682,"lastSessionSets":683,"createdAt":684,"updatedAt":685},"41823fd7-ee6f-5d6c-8838-692c6f13b32b","lean-away-cable-lateral-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flean-away-cable-lateral-raise\u002Fimages\u002Flean-away-cable-lateral-raise_1.webp","Lean-Away Cable Lateral Raise","Set one handle on the low pulley, hold the machine with your free hand, and lean away with your body in one straight, supported line. Let the working arm begin across or beside your thigh, then raise it out to a comfortable height near shoulder level and lower slowly. Lead with the elbow and keep the neck relaxed. Avoid bending at the waist, rotating open, or using the support arm to bounce through repetitions. The lean increases the horizontal cable angle near the bottom; change the amount of lean or your foot position to adjust difficulty before simply adding weight.","leaning side",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[681],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:24.791+00:00","2026-08-07T11:03:34.353+00:00",{"id":687,"slug":688,"imageUrl":689,"name":690,"description":691,"popularity":376,"aliases":692,"localeName":10,"isCompound":11,"loggingTypes":693,"createdByUserId":10,"isFavorited":11,"primaryCategory":694,"categories":695,"videos":698,"lastSessionSets":699,"createdAt":700,"updatedAt":701},"f79e528a-cef9-5467-be61-064ef3a5f08a","cable-y-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-y-raise\u002Fimages\u002Fcable-y-raise_1.webp","Cable Y-Raise","Set two low pulleys, take the opposite handles, and stand centered with the cables crossed and arms reaching down in front. Raise your arms diagonally overhead to form a comfortable Y, allowing the shoulder blades to rotate upward, then lower slowly. Keep the elbows soft, ribs controlled, and shoulders away from an exaggerated shrug. Avoid turning the movement into a backward lean or forcing the hands directly overhead if your shoulders do not allow it. Use a light load and adjust the Y angle or pulley width so the lower trapezius, upper back, and shoulders can coordinate smoothly rather than chasing height.","lower trap",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[696,697],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:24.804+00:00","2026-08-07T11:03:34.369+00:00",{"id":703,"slug":704,"imageUrl":705,"name":706,"description":707,"popularity":376,"aliases":377,"localeName":10,"isCompound":11,"loggingTypes":708,"createdByUserId":10,"isFavorited":11,"primaryCategory":709,"categories":710,"videos":712,"lastSessionSets":713,"createdAt":714,"updatedAt":715},"97229524-51d3-5ab3-ab16-baff6120c242","cable-internal-rotation","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-internal-rotation\u002Fimages\u002Fcable-internal-rotation_1.webp","Cable Internal Rotation","Set one handle at elbow height and stand side-on with the working arm nearer the pulley. Bend the elbow about 90 degrees, keep the upper arm comfortably beside your ribs, and rotate the forearm inward across your abdomen. Return slowly without letting the elbow leave your side or the wrist bend. Use a light load and keep the torso still; turning your whole body hides the intended shoulder rotation. A small towel between elbow and ribs can help maintain position, but choose range and resistance for your shoulder and purpose rather than treating internal and external rotation loads as something that must be numerically balanced.",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[711],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:24.814+00:00","2026-08-07T11:03:34.384+00:00",{"id":717,"slug":718,"imageUrl":719,"name":720,"description":721,"popularity":502,"aliases":722,"localeName":10,"isCompound":11,"loggingTypes":723,"createdByUserId":10,"isFavorited":11,"primaryCategory":724,"categories":725,"videos":728,"lastSessionSets":729,"createdAt":730,"updatedAt":731},"f94e872d-74c4-5499-aa5d-c5495021e600","single-arm-cable-rear-delt-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-cable-rear-delt-fly\u002Fimages\u002Fsingle-arm-cable-rear-delt-fly_1.webp","Single-Arm Cable Rear Delt Fly","Set a handle around shoulder height and stand side-on with the working arm farther from the pulley, reaching across your chest to take it. With a soft, nearly fixed elbow, sweep the arm outward and back until it is roughly in line with your torso, then return slowly. Keep your shoulder away from your ear and your chest mostly square. Avoid rotating open or turning the motion into a row by bending the elbow. Adjust pulley height and how far you reach across so the cable follows a comfortable arc; light support from the free hand can reduce balance demands without changing the rear-shoulder motion.","one",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[726,727],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:24.827+00:00","2026-08-07T11:03:34.396+00:00",{"id":733,"slug":734,"imageUrl":735,"name":736,"description":737,"popularity":376,"aliases":738,"localeName":10,"isCompound":100,"loggingTypes":739,"createdByUserId":10,"isFavorited":11,"primaryCategory":740,"categories":741,"videos":745,"lastSessionSets":746,"createdAt":747,"updatedAt":748},"56a41e09-dece-5d95-a15c-8affb396a885","cable-rear-delt-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-rear-delt-row\u002Fimages\u002Fcable-rear-delt-row_1.webp","Cable Rear Delt Row","Set a rope or wide handle around upper-chest height and stand or sit facing the pulley with your arms extended. Pull toward the upper chest by driving the elbows out and back, then return under control as the shoulder blades reach forward. Keep your forearms roughly in line with the cable and shoulders away from your ears. Avoid leaning far backward or narrowing the elbows until the movement becomes a conventional lat-focused row. A lighter load and a brief pause at the finish help preserve the high elbow path; choose an angle your shoulders tolerate rather than forcing the elbows directly sideways.","high",[83],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[742,743,744],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-21T22:12:50.914+00:00","2026-08-07T11:03:34.411+00:00",{"id":750,"slug":751,"imageUrl":752,"name":753,"description":754,"popularity":376,"aliases":755,"localeName":10,"isCompound":11,"loggingTypes":756,"createdByUserId":10,"isFavorited":11,"primaryCategory":757,"categories":758,"videos":761,"lastSessionSets":762,"createdAt":763,"updatedAt":764},"39793291-e45b-573c-8e56-89fc74e10ef4","cable-shrug","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-shrug\u002Fimages\u002Fcable-shrug_1.webp","Cable Shrug","Attach a bar or individual handles to the low pulley and stand tall with the cable taut and arms long. Elevate your shoulders toward your ears, pause briefly, then lower them under control to a relaxed but loaded position. Keep your head neutral, elbows straight, and body still. Avoid rolling the shoulders in circles or bouncing with the knees; neither adds useful range to the shrug. Grip width and whether the cable runs in front of or beside you change comfort, so use handles or a bar that lets the shoulders travel vertically without the attachment scraping your body.","trap",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[759,760],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.857+00:00","2026-08-07T11:03:34.428+00:00",{"id":766,"slug":767,"imageUrl":768,"name":769,"description":770,"popularity":376,"aliases":771,"localeName":10,"isCompound":11,"loggingTypes":772,"createdByUserId":10,"isFavorited":11,"primaryCategory":773,"categories":774,"videos":777,"lastSessionSets":778,"createdAt":779,"updatedAt":780},"1e401831-f652-5d03-9767-133bbc204061","rope-straight-arm-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Frope-straight-arm-pulldown\u002Fimages\u002Frope-straight-arm-pulldown_1.webp","Rope Straight-Arm Pulldown","Attach a rope to the high pulley, step back, and hinge slightly with your arms reaching overhead and elbows softly bent. Sweep the rope down toward your thighs by moving the shoulders, separating the ends only if the rope clears your body comfortably. Return slowly to an overhead reach while keeping the trunk braced. Avoid turning the exercise into a triceps pushdown by repeatedly bending and straightening the elbows, or into a pullover driven by spinal extension. The rope permits your hands to finish beside the hips; adjust stance and torso angle so that extra path comes from the shoulders rather than a backward lean.","pullover lat prayer",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[775,776],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.868+00:00","2026-08-07T11:03:34.444+00:00",{"id":782,"slug":783,"imageUrl":784,"name":785,"description":786,"popularity":787,"aliases":788,"localeName":10,"isCompound":11,"loggingTypes":789,"createdByUserId":10,"isFavorited":11,"primaryCategory":790,"categories":791,"videos":794,"lastSessionSets":795,"createdAt":796,"updatedAt":797},"e13a2a8b-ba5c-529f-987e-3fef6ceea785","single-arm-straight-arm-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-straight-arm-pulldown\u002Fimages\u002Fsingle-arm-straight-arm-pulldown_1.webp","Single-Arm Straight-Arm Pulldown","Set one handle on the high pulley, stand facing the stack, and reach the working arm overhead with a soft elbow. Brace your torso and sweep the handle down toward the same-side hip while keeping the elbow angle nearly constant, then return slowly. Think of driving the upper arm toward your pocket rather than pulling with the hand. Avoid rotating, leaning backward, or turning the repetition into an elbow extension. Light support from the free hand can steady the body, and a half-kneeling stance can reduce momentum; neither setup completely removes the biceps or other assisting muscles.",15,"one lat pullover",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[792,793],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:24.879+00:00","2026-08-07T11:03:34.455+00:00",{"id":799,"slug":800,"imageUrl":801,"name":802,"description":803,"popularity":787,"aliases":722,"localeName":10,"isCompound":100,"loggingTypes":804,"createdByUserId":10,"isFavorited":11,"primaryCategory":805,"categories":806,"videos":810,"lastSessionSets":811,"createdAt":812,"updatedAt":813},"1eb9a640-ce9c-544b-8743-88e402c27d71","kneeling-single-arm-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkneeling-single-arm-lat-pulldown\u002Fimages\u002Fkneeling-single-arm-lat-pulldown_1.webp","Kneeling Single-Arm Lat Pulldown","Attach one handle to the high pulley and kneel far enough back that the working arm can reach overhead with the cable taut. Start tall, then drive the elbow down toward the same-side ribs as you pull the handle toward the shoulder or upper chest. Return slowly and allow a comfortable overhead reach without losing your rib and pelvic position. Avoid side-bending or leaning backward to shorten the pull. Half-kneeling usually offers more balance than both knees down, while a slight torso turn can match the shoulder's natural path if used deliberately and consistently.",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[807,808,809],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:24.891+00:00","2026-08-07T11:03:34.467+00:00",{"id":815,"slug":816,"imageUrl":817,"name":818,"description":819,"popularity":376,"aliases":820,"localeName":10,"isCompound":100,"loggingTypes":821,"createdByUserId":10,"isFavorited":11,"primaryCategory":822,"categories":823,"videos":828,"lastSessionSets":829,"createdAt":830,"updatedAt":831},"ef1070f7-0c6a-5e51-b12e-3cfe4457c05f","cable-high-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-high-row\u002Fimages\u002Fcable-high-row_1.webp","Unilateral Cable High Row","Set one handle above shoulder height and use a stable standing, seated, or half-kneeling position facing the pulley. Reach upward, then pull the elbow down and slightly back as the handle travels toward your upper ribs. Let the shoulder blade rotate upward on the controlled return while keeping your trunk mostly square. Avoid yanking with a torso twist or dropping the elbow so low that this becomes a standard low row. Pulley height and elbow flare determine whether the upper back or lats receive more emphasis; match the setup on both sides when assessing differences rather than assuming the movement will correct them.","one arm single handle upper back",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[824,825,826,827],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:24.903+00:00","2026-08-07T11:03:34.479+00:00",{"id":833,"slug":834,"imageUrl":835,"name":836,"description":837,"popularity":376,"aliases":10,"localeName":10,"isCompound":100,"loggingTypes":838,"createdByUserId":10,"isFavorited":11,"primaryCategory":839,"categories":840,"videos":844,"lastSessionSets":845,"createdAt":846,"updatedAt":847},"8df224ca-22c5-50b5-b4c4-fc6ecfde34cf","rope-seated-cable-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Frope-seated-cable-row\u002Fimages\u002Frope-seated-cable-row_1.webp","Rope Seated Cable Row","Attach a rope to the low pulley, brace your feet, and sit tall with both arms extended. Drive your elbows back as you pull the rope toward your lower ribs, allowing the ends to separate beside your torso without bending the wrists. Pause briefly, then return slowly as the shoulder blades reach forward. Keep your chest quiet and shoulders away from your ears. Avoid exaggerating the finish by leaning far back or pulling the hands behind a comfortable shoulder position. The rope allows a neutral grip and variable hand path; use those options to fit your body, not to manufacture extra range.",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[841,842,843],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.914+00:00","2026-08-07T11:03:34.491+00:00",{"id":849,"slug":850,"imageUrl":851,"name":852,"description":853,"popularity":423,"aliases":116,"localeName":10,"isCompound":100,"loggingTypes":854,"createdByUserId":10,"isFavorited":11,"primaryCategory":855,"categories":856,"videos":859,"lastSessionSets":860,"createdAt":861,"updatedAt":862},"851606b6-d027-52b1-b30b-5fd179e0c1b0","straight-bar-seated-cable-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstraight-bar-seated-cable-row\u002Fimages\u002Fstraight-bar-seated-cable-row_1.webp","Straight-Bar Seated Cable Row","Attach a straight bar to the low pulley, brace your feet, and sit with a tall trunk and arms extended. Take a comfortable overhand grip and pull the bar toward your lower ribs or upper abdomen by driving both elbows back. Return under control and allow the shoulder blades to reach forward. Keep the wrists straight and avoid rocking the torso to move the bar. Grip width changes the elbow path and fixed bars may expose wrist or shoulder discomfort; choose a width you can control, and remember that a shared bar does not guarantee equal contribution from both arms.",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[857,858],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:24.927+00:00","2026-08-07T11:03:34.502+00:00",{"id":864,"slug":865,"imageUrl":866,"name":867,"description":868,"popularity":787,"aliases":869,"localeName":10,"isCompound":100,"loggingTypes":870,"createdByUserId":10,"isFavorited":11,"primaryCategory":871,"categories":872,"videos":876,"lastSessionSets":877,"createdAt":878,"updatedAt":879},"18c2b925-fe21-578e-93d7-0d0c408850d9","underhand-seated-cable-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Funderhand-seated-cable-row\u002Fimages\u002Funderhand-seated-cable-row_1.webp","Underhand Seated Cable Row","Attach a straight or angled bar to the low pulley, brace your feet, and sit tall with a palms-up grip. Pull the bar toward your upper abdomen by driving the elbows back close to your sides, then extend the arms slowly. Keep your wrists aligned and let the shoulder blades reach forward without rounding the whole trunk. Avoid leaning back or curling the bar with the biceps before the elbows travel behind you. The underhand grip often encourages a tucked elbow path and more elbow-flexor contribution, but use an angled bar or different grip if full supination is uncomfortable for your wrists or elbows.","supinated low",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[873,874,875],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:24.943+00:00","2026-08-07T11:03:34.514+00:00",{"id":881,"slug":882,"imageUrl":883,"name":884,"description":885,"popularity":376,"aliases":886,"localeName":10,"isCompound":100,"loggingTypes":887,"createdByUserId":10,"isFavorited":11,"primaryCategory":888,"categories":889,"videos":893,"lastSessionSets":894,"createdAt":895,"updatedAt":896},"c21a048c-6eea-5bd6-8211-e1533c10ffbd","wide-grip-seated-cable-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwide-grip-seated-cable-row\u002Fimages\u002Fwide-grip-seated-cable-row_1.webp","Wide-Grip Seated Cable Row","Attach a wide bar to the low pulley, brace your feet, and sit tall with an overhand grip wider than shoulder width. Pull the bar toward the upper abdomen or lower chest while guiding your elbows out and back, then return slowly as the shoulder blades reach forward. Keep the wrists stacked and shoulders away from your ears. Avoid shortening the pull with an excessively wide grip or leaning far backward to make the bar touch. Compared with a tucked-elbow row, this path can emphasize the upper back and rear shoulders; adjust width and target height to a range your shoulders tolerate.","upper back",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[890,891,892],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:24.958+00:00","2026-08-07T11:03:34.532+00:00",{"id":898,"slug":899,"imageUrl":900,"name":901,"description":902,"popularity":787,"aliases":722,"localeName":10,"isCompound":11,"loggingTypes":903,"createdByUserId":10,"isFavorited":11,"primaryCategory":904,"categories":905,"videos":908,"lastSessionSets":909,"createdAt":910,"updatedAt":911},"bd3ee376-523f-5191-afe9-4b1f56064e93","single-arm-cable-chest-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-cable-chest-fly\u002Fimages\u002Fsingle-arm-cable-chest-fly_1.webp","Single-Arm Cable Chest Fly","Set one pulley around mid-chest height, take the handle, and step forward in a stable stance with the working arm open to the side. With a soft, nearly fixed elbow, sweep the arm across the front of your chest, then return under control to a comfortable stretch. Keep your ribs settled and torso mostly square while the shoulder blade moves naturally. Avoid twisting to push the handle farther across or turning the fly into a press by changing the elbow angle. Light support from the free hand can improve stability, while your distance and pulley height should be adjusted to keep the cable path clear.",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[906,907],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:24.973+00:00","2026-08-07T11:03:34.545+00:00",{"id":913,"slug":914,"imageUrl":915,"name":916,"description":917,"popularity":787,"aliases":918,"localeName":10,"isCompound":11,"loggingTypes":919,"createdByUserId":10,"isFavorited":11,"primaryCategory":920,"categories":921,"videos":924,"lastSessionSets":925,"createdAt":926,"updatedAt":927},"bff6f603-8fd8-5235-b0c9-7ca7bea3b483","single-arm-low-to-high-cable-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-low-to-high-cable-fly\u002Fimages\u002Fsingle-arm-low-to-high-cable-fly_1.webp","Single-Arm Low-to-High Cable Fly","Set one pulley low, take the handle with the far arm, and stand side-on or slightly forward with the hand beginning near the opposite hip. Keeping a soft elbow, sweep the handle upward and inward until the hand reaches about upper-chest height. Return slowly and stop before the shoulder is pulled into an uncomfortable behind-body position. Keep your ribs and pelvis stacked instead of rotating or leaning away. The rising line can emphasize the clavicular chest fibers, but finishing higher is not always better; adjust your stance and endpoint so the motion remains a controlled fly rather than a front raise.","one upper chest",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[922,923],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:24.985+00:00","2026-08-07T11:03:34.562+00:00",{"id":929,"slug":930,"imageUrl":931,"name":932,"description":933,"popularity":787,"aliases":934,"localeName":10,"isCompound":11,"loggingTypes":935,"createdByUserId":10,"isFavorited":11,"primaryCategory":936,"categories":937,"videos":940,"lastSessionSets":941,"createdAt":942,"updatedAt":943},"cd1c24d0-b32f-58a0-b806-37aeb563d9a0","single-arm-high-to-low-cable-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-high-to-low-cable-fly\u002Fimages\u002Fsingle-arm-high-to-low-cable-fly_1.webp","Single-Arm High-to-Low Cable Fly","Set one pulley high, take the handle with the near arm, and step forward into a stable stance with that arm open. With a soft, nearly fixed elbow, sweep the handle down and across toward the opposite lower ribs or hip, then return under control. Keep your torso mostly square and shoulder away from your ear. Avoid bending the elbow to press or rotating hard to pull the hand farther across. The descending line can emphasize the sternal chest fibers, but the endpoint depends on pulley position and shoulder comfort; use light support if needed so balance does not dictate the path.","one lower chest",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[938,939],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:24.999+00:00","2026-08-07T11:03:34.583+00:00",{"id":945,"slug":946,"imageUrl":947,"name":948,"description":949,"popularity":376,"aliases":950,"localeName":10,"isCompound":100,"loggingTypes":951,"createdByUserId":10,"isFavorited":11,"primaryCategory":952,"categories":953,"videos":958,"lastSessionSets":959,"createdAt":960,"updatedAt":961},"059d92b0-fecc-574d-ae01-af18e6ed6dca","cable-decline-chest-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-decline-chest-press\u002Fimages\u002Fcable-decline-chest-press_1.webp","Cable Decline Chest Press","Set both pulleys above chest height, take the handles, and step forward into a stable split stance with the cables behind you. Begin with elbows bent beside the lower chest, brace, and press the handles forward and slightly downward until your arms are long. Return under control while keeping your shoulders in a comfortable range. Avoid folding over, flaring the ribs, or forcefully locking the elbows. The descending line may emphasize the sternal chest fibers, but pulley height and torso angle should be modest enough that this remains a press rather than a downward triceps push.","high lower",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[954,955,956,957],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:25.013+00:00","2026-08-07T11:03:34.607+00:00",{"id":963,"slug":964,"imageUrl":965,"name":966,"description":967,"popularity":376,"aliases":968,"localeName":10,"isCompound":100,"loggingTypes":969,"createdByUserId":10,"isFavorited":11,"primaryCategory":970,"categories":971,"videos":976,"lastSessionSets":977,"createdAt":978,"updatedAt":979},"95f92b33-51c6-5dfc-96ac-7049f4f2d423","cable-incline-chest-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-incline-chest-press\u002Fimages\u002Fcable-incline-chest-press_1.webp","Cable Incline Chest Press","Set both pulleys below chest height, take the handles, and step forward so the cables run behind your arms. Use a stable split stance, start with elbows bent beside the chest, and press forward and upward until the hands finish around eye level. Let the shoulder blades rotate naturally and return slowly to a comfortable depth. Avoid leaning back or arching the lower back to make the path steeper. The rising line can emphasize the clavicular chest fibers, but adjust pulley height and finishing angle to your shoulders; a bench is optional and would change this into a supported variation.","low upper",[83],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[972,973,974,975],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:25.025+00:00","2026-08-07T11:03:34.624+00:00",{"id":981,"slug":982,"imageUrl":983,"name":984,"description":985,"popularity":376,"aliases":986,"localeName":10,"isCompound":11,"loggingTypes":987,"createdByUserId":10,"isFavorited":11,"primaryCategory":988,"categories":989,"videos":991,"lastSessionSets":992,"createdAt":993,"updatedAt":994},"880b076c-2a10-5cff-9bb8-3647af20705d","standing-cable-oblique-crunch","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-cable-oblique-crunch\u002Fimages\u002Fstanding-cable-oblique-crunch_1.webp","Standing Cable Oblique Crunch","Set one handle on the high pulley and stand side-on with it held near the side of your head or upper chest. Keep your hips quiet as you bend your trunk toward the hip away from or nearer the cable, depending on the chosen line of resistance, then return slowly. Think of closing the space between your ribs and pelvis rather than pulling with the arm. Avoid rotating, hinging forward, or shifting the hips to shorten the movement. Use a modest range and load; changing your distance from the stack alters cable direction, so establish the exact side-bend variation before comparing performance.","side",[83],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[990],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:25.039+00:00","2026-08-07T11:03:34.641+00:00",{"id":996,"slug":997,"imageUrl":998,"name":999,"description":1000,"popularity":376,"aliases":986,"localeName":10,"isCompound":100,"loggingTypes":1001,"createdByUserId":10,"isFavorited":11,"primaryCategory":1002,"categories":1003,"videos":1008,"lastSessionSets":1009,"createdAt":1010,"updatedAt":1011},"1c5ee7aa-cc63-5597-ad90-5e8bc96b7972","cable-lateral-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-lateral-lunge\u002Fimages\u002Fcable-lateral-lunge_1.webp","Cable Lateral Lunge","Set a handle around waist height and stand side-on with the cable taut, holding it in front of your chest. Step away from the stack, sit the stepping hip back, and bend that knee while the other leg lengthens; push through the working foot to return. Keep the foot planted and knee following its toes while resisting unwanted cable rotation. Avoid collapsing inward, lifting the heel, or stepping farther than you can control. The cable can assist or resist the return depending on which way you face, so choose the orientation deliberately and master the bodyweight pattern before increasing load.",[83],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[1004,1005,1006,1007],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:25.052+00:00","2026-08-07T11:03:34.657+00:00",{"id":1013,"slug":1014,"imageUrl":1015,"name":1016,"description":1017,"popularity":376,"aliases":1018,"localeName":10,"isCompound":11,"loggingTypes":1019,"createdByUserId":10,"isFavorited":11,"primaryCategory":1020,"categories":1021,"videos":1023,"lastSessionSets":1024,"createdAt":1025,"updatedAt":1026},"0bda536a-cc1d-50b5-a86c-22d0cecce94c","cable-hip-abduction","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-hip-abduction\u002Fimages\u002Fcable-hip-abduction_1.webp","Cable Hip Abduction","Fasten an ankle cuff to the low pulley and stand side-on with the cuffed leg farther from the stack, holding the frame for balance. Keep both knees soft and move the working leg out to the side without turning the toes upward, then return slowly across the cable's pull. Keep your pelvis level and trunk quiet. Avoid leaning away or swinging the leg to create extra height. A small backward leg angle may fit the hip better than moving exactly sideways; adjust stance and range so the motion stays at the hip without claiming the gluteal muscles work alone.","ankle strap",[83],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[1022],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-06-19T10:35:25.064+00:00","2026-08-07T11:03:34.670+00:00",{"id":1028,"slug":1029,"imageUrl":1030,"name":1031,"description":1032,"popularity":376,"aliases":1033,"localeName":10,"isCompound":11,"loggingTypes":1034,"createdByUserId":10,"isFavorited":11,"primaryCategory":1035,"categories":1036,"videos":1040,"lastSessionSets":1041,"createdAt":1042,"updatedAt":1043},"b0dc2e02-7d8a-5f44-8bf6-4c0b9335ae0a","cable-hip-adduction","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-hip-adduction\u002Fimages\u002Fcable-hip-adduction_1.webp","Cable Hip Adduction","Fasten an ankle cuff to the low pulley and stand side-on with the cuffed leg nearer the stack, holding the frame for balance. Start with that leg slightly out to the side, then draw it inward and just across your standing leg before returning slowly. Keep both knees soft, pelvis level, and trunk upright. Avoid twisting the hips or using momentum to swing through the midline. Stand far enough away to keep tension without letting the cable rub the other ankle; shorten the cross-body range if balance or hip comfort changes, since more crossover is not automatically more effective.","ankle strap inner thigh",[83],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[1037,1038,1039],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-06-19T10:35:25.078+00:00","2026-08-07T11:03:34.683+00:00",{"id":1045,"slug":1046,"imageUrl":1047,"name":1048,"description":1049,"popularity":376,"aliases":1050,"localeName":10,"isCompound":11,"loggingTypes":1051,"createdByUserId":10,"isFavorited":11,"primaryCategory":1052,"categories":1053,"videos":1056,"lastSessionSets":1057,"createdAt":1058,"updatedAt":1059},"96fbd32a-6024-5115-bcea-b1ef5353c7bd","cable-hamstring-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-hamstring-curl\u002Fimages\u002Fcable-hamstring-curl_1.webp","Cable Hamstring Curl","Attach an ankle cuff to the low pulley and choose either a supported standing position or a face-down bench aligned with the cable. Keep the thigh still as you bend the knee and bring the heel toward the glute, then straighten the leg slowly without resting the stack. Hold the pelvis steady and keep the ankle relaxed or neutral. Avoid arching the lower back, swinging the thigh forward, or rushing the lengthened position. Standing demands more balance, while lying support usually permits stricter knee motion; match pulley height and body position so the cable does not drag across the floor or pull the cuff loose.","ankle strap leg",[83],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[1054,1055],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-06-19T10:35:25.090+00:00","2026-08-07T11:03:34.698+00:00",{"id":1061,"slug":1062,"imageUrl":1063,"name":1064,"description":1065,"popularity":376,"aliases":1066,"localeName":10,"isCompound":11,"loggingTypes":1067,"createdByUserId":10,"isFavorited":11,"primaryCategory":1068,"categories":1069,"videos":1071,"lastSessionSets":1072,"createdAt":1073,"updatedAt":1074},"f1a1795b-65d9-5ddf-9c34-3aa844a04578","cable-leg-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcable-leg-extension\u002Fimages\u002Fcable-leg-extension_1.webp","Cable Leg Extension","Attach an ankle cuff to the low pulley and sit on a stable bench with the cable behind you, or stand with the thigh held still. Begin with the working knee bent, straighten it until the leg is long without snapping the joint, then return slowly. Keep the thigh, pelvis, and trunk steady so the motion comes primarily from the knee. Avoid swinging the whole leg or choosing a position where the cable pulls the cuff down the ankle. A seated setup is usually easier to stabilize; adjust bench distance and pulley height so resistance remains smooth and use only a range your knee tolerates.","ankle strap quad",[83],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[1070],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[],[],"2026-06-19T10:35:25.104+00:00","2026-08-07T11:03:34.710+00:00",{"id":1076,"slug":1077,"imageUrl":1078,"name":1079,"description":1080,"popularity":486,"aliases":1081,"localeName":10,"isCompound":100,"loggingTypes":1082,"createdByUserId":10,"isFavorited":11,"primaryCategory":1083,"categories":1084,"videos":1089,"lastSessionSets":1090,"createdAt":1091,"updatedAt":1092},"9c18b04c-9b3b-5a87-8724-27758de83b38","seated-single-arm-cable-low-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-single-arm-cable-low-row\u002Fimages\u002Fseated-single-arm-cable-low-row_1.webp","Seated Single Arm Cable Low Row","Attach one handle to the low pulley, brace your feet, and sit tall with the working arm reaching forward. Pull the handle toward the same-side lower ribs by driving the elbow back, then extend the arm slowly and let the shoulder blade glide forward. Keep your hips square and trunk mostly still. Avoid rotating or leaning back just to pull farther than the shoulder can travel. You may use a small deliberate trunk rotation with a lighter load as a separate variation; otherwise, match position and tempo on both sides so any comparison is meaningful without assuming unilateral training will correct every difference.","unilateral pulley pull",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1085,1086,1087,1088],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T22:56:23.189+00:00","2026-08-07T11:03:34.722+00:00",{"id":1094,"slug":1095,"imageUrl":1096,"name":1097,"description":1098,"popularity":1099,"aliases":630,"localeName":10,"isCompound":100,"loggingTypes":1100,"createdByUserId":10,"isFavorited":11,"primaryCategory":1101,"categories":1102,"videos":1105,"lastSessionSets":1106,"createdAt":1107,"updatedAt":1108},"a9fe261d-53ce-5c7e-a3d6-aed6bed46657","wide-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwide-grip-lat-pulldown\u002Fimages\u002Fwide-grip-lat-pulldown_1.webp","Wide-Grip Lat Pulldown","Sit securely beneath the high pulley, fix your thighs under the pad if available, and grip the bar wider than shoulder width. Start with an overhead reach, then pull the elbows down and slightly out until the bar approaches your upper chest. Return slowly and let the shoulder blades rotate upward. Keep your torso mostly tall and avoid jerking the bar or leaning far back to shorten the pull. A very wide grip reduces range and is not required for lat development; choose the widest position that keeps your wrists comfortable and allows a controlled path in front of the head.",86,[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1103,1104],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.655+00:00","2026-08-07T11:03:34.734+00:00",{"id":1110,"slug":1111,"imageUrl":1112,"name":1113,"description":1114,"popularity":1115,"aliases":1116,"localeName":10,"isCompound":100,"loggingTypes":1117,"createdByUserId":10,"isFavorited":11,"primaryCategory":1118,"categories":1119,"videos":1122,"lastSessionSets":1123,"createdAt":1124,"updatedAt":1125},"af101798-9d82-5a26-a3a6-1cbb54eb31e6","close-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fclose-grip-lat-pulldown\u002Fimages\u002Fclose-grip-lat-pulldown_1.webp","Close-Grip Lat Pulldown","Attach a close neutral-grip handle, secure your thighs, and sit tall beneath the high pulley. Begin with your arms overhead, then drive the elbows down close to your sides until the handle approaches the upper chest. Return slowly to a comfortable reach and let the shoulder blades rotate upward. Avoid leaning far backward or pulling the handle to the stomach by turning the movement into a row. The close grip usually allows a longer elbow path and more elbow-flexor contribution than a wide bar, but it does not isolate the lower lats; choose the handle width that fits your shoulders and wrists.",63,"narrow vbar neutral v bar v bar",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1120,1121],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.663+00:00","2026-08-07T11:03:34.746+00:00",{"id":1127,"slug":1128,"imageUrl":1129,"name":1130,"description":1131,"popularity":1132,"aliases":1133,"localeName":10,"isCompound":11,"loggingTypes":1134,"createdByUserId":10,"isFavorited":11,"primaryCategory":1135,"categories":1136,"videos":1138,"lastSessionSets":1139,"createdAt":1140,"updatedAt":1141},"f084bc38-ffac-542a-b505-0b7420a00e06","straight-arm-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstraight-arm-pulldown\u002Fimages\u002Fstraight-arm-pulldown_1.webp","Straight-Arm Pulldown","Attach a bar to the high pulley, step back, and hinge slightly with your arms reaching overhead and elbows softly bent. Keeping that elbow angle nearly fixed, sweep the bar down toward your thighs by moving through the shoulders, then return slowly to a comfortable overhead reach. Brace your trunk and keep the cable clear of your face. Avoid repeatedly bending the elbows, leaning backward, or using spinal extension to finish. A bar fixes both hands on one path, whereas a rope permits them to separate; neither fully removes the biceps or other assisting muscles, so choose the attachment that lets you control the shoulder motion.",61,"prayer pullover",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1137],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:06.671+00:00","2026-08-07T11:03:34.758+00:00",{"id":1143,"slug":1144,"imageUrl":1145,"name":1146,"description":1147,"popularity":359,"aliases":1148,"localeName":10,"isCompound":100,"loggingTypes":1149,"createdByUserId":10,"isFavorited":11,"primaryCategory":1150,"categories":1151,"videos":1154,"lastSessionSets":1155,"createdAt":1156,"updatedAt":1157},"a09bb47e-8552-5543-bf93-f4ce475cd2d2","reverse-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Freverse-grip-lat-pulldown\u002Fimages\u002Freverse-grip-lat-pulldown_1.webp","Reverse-Grip Lat Pulldown","Sit securely at the high pulley and take the bar with a shoulder-width palms-up grip. Start with your arms overhead, then pull the elbows down close to your sides until the bar approaches the upper chest. Return under control without letting the shoulders jerk upward. Keep your wrists aligned and torso mostly tall; avoid using a large backward lean or curling the bar before the upper arms move. The underhand grip increases biceps contribution and may allow a long elbow path, but it does not isolate the lower lats. Use an angled attachment or neutral grip if full supination bothers your wrists or elbows.","underhand supinated",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1152,1153],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.679+00:00","2026-08-07T11:03:34.769+00:00",{"id":1159,"slug":1160,"imageUrl":1161,"name":1162,"description":1163,"popularity":1164,"aliases":360,"localeName":10,"isCompound":100,"loggingTypes":1165,"createdByUserId":10,"isFavorited":11,"primaryCategory":1166,"categories":1167,"videos":1170,"lastSessionSets":1171,"createdAt":1172,"updatedAt":1173},"d968a77b-3332-5af6-9b84-b53f79c6fae3","single-arm-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-lat-pulldown\u002Fimages\u002Fsingle-arm-lat-pulldown_1.webp","Single-Arm Lat Pulldown","Attach one handle to the high pulley and sit or kneel securely with the working arm reaching overhead. Pull the elbow down toward the same-side ribs as the handle approaches your shoulder or upper chest, then return slowly to a comfortable reach. Keep your ribs over your pelvis and allow the shoulder blade to rotate upward. Avoid side-bending or twisting to manufacture extra range. A slight intentional torso turn can follow the shoulder's path if used consistently, and a cuff can reduce grip demands; match setup on both sides when comparing them rather than assuming the exercise will automatically correct differences.",19,[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1168,1169],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.687+00:00","2026-08-07T11:03:34.781+00:00",{"id":1175,"slug":1176,"imageUrl":1177,"name":1178,"description":1179,"popularity":486,"aliases":1180,"localeName":10,"isCompound":100,"loggingTypes":1181,"createdByUserId":10,"isFavorited":11,"primaryCategory":1182,"categories":1183,"videos":1187,"lastSessionSets":1188,"createdAt":1189,"updatedAt":1190},"b6fd14bd-4a5d-5886-a036-a9106d429ed7","neutral-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fneutral-grip-lat-pulldown\u002Fimages\u002Fneutral-grip-lat-pulldown_1.webp","Neutral-Grip Lat Pulldown","Attach a neutral-grip handle to the high pulley, secure your thighs, and sit with your palms facing each other and arms overhead. Pull your elbows down toward your sides until the handle approaches the upper chest, then return slowly to a comfortable reach. Keep your torso mostly tall and wrists in line with the handles. Avoid jerking, shrugging, or leaning so far back that the pull becomes a row. Neutral grips often feel comfortable because they reduce the required forearm rotation, but shoulder response still varies; select the handle width and range that allow smooth scapular movement without pain.","parallel",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1184,1185,1186],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:27.779+00:00","2026-08-07T11:03:34.794+00:00",{"id":1192,"slug":1193,"imageUrl":1194,"name":1195,"description":1196,"popularity":787,"aliases":10,"localeName":10,"isCompound":100,"loggingTypes":1197,"createdByUserId":10,"isFavorited":11,"primaryCategory":1198,"categories":1199,"videos":1203,"lastSessionSets":1204,"createdAt":1205,"updatedAt":1206},"a1c0d9ca-a7bc-5066-8a29-6586821e6986","behind-the-neck-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbehind-the-neck-lat-pulldown\u002Fimages\u002Fbehind-the-neck-lat-pulldown_1.webp","Behind-the-Neck Lat Pulldown","Sit directly beneath the high pulley, secure your thighs, and take a wide grip only if you can place the arms behind the head without neck or shoulder discomfort. Keep your head neutral and pull the elbows down until the bar approaches the back of the head; a light touch to the upper traps is not required. Return slowly without forcing the shoulders into more external rotation. Do not push the head forward, bounce, or load this like your front pulldown. This is an optional, mobility-dependent advanced variation; a front pulldown trains the same general muscles with fewer positional demands.",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1200,1201,1202],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:27.792+00:00","2026-08-07T11:03:34.805+00:00",{"id":1208,"slug":1209,"imageUrl":1210,"name":1211,"description":1212,"popularity":359,"aliases":1213,"localeName":10,"isCompound":100,"loggingTypes":1214,"createdByUserId":10,"isFavorited":11,"primaryCategory":1215,"categories":1216,"videos":1220,"lastSessionSets":1221,"createdAt":1222,"updatedAt":1223},"012e13d9-6ecb-5a5a-b700-a64f67ff550a","mag-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmag-grip-lat-pulldown\u002Fimages\u002Fmag-grip-lat-pulldown_1.webp","MAG-Grip Lat Pulldown","Attach the selected MAG-style handle to the high pulley, secure your thighs, and sit with your hands following its angled or neutral grips. Reach overhead, then drive your elbows down until the handle approaches the upper chest; return slowly as the shoulder blades rotate upward. Keep your wrists matched to the handle and avoid leaning far backward. MAG-style attachments vary in width and hand angle, so record the specific handle if consistency matters. Their grip may improve comfort or change elbow path compared with a straight bar, but no single shape is universally better or able to isolate a special part of the lats.","ergonomic",[83],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1217,1218,1219],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:27.805+00:00","2026-08-07T11:03:34.814+00:00",{"id":1225,"slug":1226,"imageUrl":1227,"name":1228,"description":1229,"popularity":502,"aliases":1230,"localeName":10,"isCompound":11,"loggingTypes":1231,"createdByUserId":10,"isFavorited":11,"primaryCategory":1232,"categories":1233,"videos":1236,"lastSessionSets":1237,"createdAt":1238,"updatedAt":1239},"b67aa6fa-c2b5-550f-8443-6fdcf7e7f8e1","single-arm-bench-supported-cable-preacher-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-bench-supported-cable-preacher-curl\u002Fimages\u002Fsingle-arm-bench-supported-cable-preacher-curl_1.webp","Single Arm Bench Supported Cable Preacher Curl","Place an incline bench beside the low pulley and rest the back of one upper arm firmly on the pad while holding a single handle. Begin with the elbow comfortably extended, curl the handle toward the shoulder without lifting the arm from the bench, then lower slowly. Keep the wrist aligned and shoulder relaxed. Avoid letting the cable pull the elbow into a forced bottom position or twisting off the pad. Bench angle, distance, and pulley height determine the line of resistance; adjust them so the cable clears the bench and you can reach and release the handle safely without claiming all assisting muscles are eliminated.","unilateral bicep isolation",[83],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[1234,1235],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T23:43:41.362+00:00","2026-08-07T11:03:34.824+00:00","2026-05-09T00:28:07.294+00:00","2026-06-05T00:31:50.032+00:00"]