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How To

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Bent Over Reverse Cable Fly

Step 1 Squat into a comfortable position keeping a flat neutral back. Step 2 Cross the cable handles over into opposite arms and face downwards. Step 3 Pull cables past each side of your body with as straight arms as possible and repeat.
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Cable Bar Shoulder Press

Step 1 Stand upright with the cable bar at head height and elbows bent as if it was almost resting on the upper chest. Step 2 Extend arms upwards whilst keeping core strong and back straight. Step 3 Perform this exercise with good control, working against the resistance of the cable.
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Cable Bar Overhead Bent-over Row

Step 1 Half-squat with hips pushed back and shoulders facing down with a flat neutral back. Hold the cable bar with an overhand grip. Step 2 Pull the cable bar with both arms up to the chest and squeeze your back muscles. Step 3 Keep a fixed position throughout each slow and controlled rep.
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Cable Bar Standing Row

Step 1 Stand with feet hip-width apart. Step 2 From chest height, pull cables past either side using biceps and back muscles. Step 3 Pull enough to feel the squeeze keeping upright posture throughout.
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Cable Front Shoulder Pulldown

Step 1 Feet shoulder width apart, cable locked to the high position and overhand grip on the cable bar. Step 2 With the shoulder and a little bend at the elbow pull the cable down to your thighs making sure not to bend the arms. Step 3 Slowly raise back up to the starting positions for[...]
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Cable Rope Upright Row

Step 1 Stand upright with cables at hip height. Step 2 Lift bar to shoulder height keeping close to the body and elbows high. Step 3 Perform this exercise with good control, working against the resistance of the cable.
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Cable Shoulder Press

Step 1 Stand upright with cables at head height and elbows bent. Step 2 Extend arms upwards whilst keeping core strong and back straight. Step 3 Perform this exercise with good control, working against the resistance of the cable.
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Cable Shrugs

Step 1 Start with the feet hip distance apart, navel drawn in and the hands approximately shoulder width apart holding a cable handle in each hand. Step 2 Exhale and lift the shoulders up towards the ears and the slide the shoulder blades down, creating more space between the ears and shoulders. Step 3 Maintain[...]
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Cable Standing Side Crunch

Step 1 Stand with your feet hip distance apart. Step 2 Bend at the waist and aim to prevent the torso from leaning forwards or backwards. Step 3 Exhale as you bend at the waist, drawing your navel in at the same time.
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