@LiftManual

Lift Manual offers a comprehensive library of exercise guides. Learn a new exercise every day.

liftmanual.com
Joined April 2023
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💪 Exercise of the Day: Cable Wide Pulldown liftmanual.com/cable-wide-pu…

Cable Wide Pulldown: Extra-Wide Lat Pulldown

The cable wide pulldown uses an extra-wide overhand grip on the lat pulldown for maximum lat stretch and width. Form.

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💪 Exercise of the Day: Cable Pulldown liftmanual.com/cable-pulldow…

Cable Pulldown: Standard Lat Pulldown

The cable pulldown is the standard lat pulldown exercise for building the lats and back width. Setup and form cues.

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💪 Exercise of the Day: Cable Pushdown liftmanual.com/cable-pushdow…

Cable Pushdown: Standard Cable Tricep Pushdown

The cable pushdown is the standard cable tricep pushdown using a straight bar or V-bar for tricep isolation. Form and cues.

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💪 Exercise of the Day: Cable Rear Drive liftmanual.com/cable-rear-dr…

Cable Rear Drive: Cable Rear Delt Pull-Back

The cable rear drive pulls a mid-height cable backward with straight arms for rear delt and upper back work. Form.

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💪 Exercise of the Day: Cable Reverse Curl liftmanual.com/cable-reverse…

Cable Reverse Curl: Forearm and Brachialis Builder

The cable reverse curl uses an overhand grip for constant-tension forearm and brachialis work. Setup, form, and key cues.

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💪 Exercise of the Day: Cable Reverse Grip Pushdown liftmanual.com/cable-reverse…

Cable Reverse-Grip Pushdown: Supinated Tricep Pushdown

The cable reverse-grip pushdown uses an underhand grip to target the medial tricep head with constant tension. Form.

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💪 Exercise of the Day: Cable Seated Rear Lateral Raise liftmanual.com/cable-seated-…

Cable Seated Rear Lateral Raise: Seated Cable Rear Delt

The cable seated rear lateral raise isolates the rear delts from a seated position with two low cables. Setup and form.

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💪 Exercise of the Day: Cable Seated Wide Grip Row liftmanual.com/cable-seated-…

Cable Seated Wide-Grip Row: Wide Bar Cable Row

The cable seated wide-grip row uses a wide overhand grip on a cable row for rear delt and upper back emphasis. Form.

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💪 Exercise of the Day: Cable Shoulder Press liftmanual.com/cable-shoulde…

Cable Shoulder Press: Standing Cable Overhead Press

The cable shoulder press performs an overhead press using two low cables for constant tension shoulder work. Setup and form.

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💪 Exercise of the Day: Cable Shrug liftmanual.com/cable-shrug/

Cable Shrug: Build Traps with Constant Tension

The cable shrug builds the upper traps with constant cable tension. Setup, form, and how it differs from barbell shrugs.

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💪 Exercise of the Day: Cable Side Bend liftmanual.com/cable-side-be…

Cable Side Bend: Standing Cable Lateral Flexion

The cable side bend bends laterally against a low cable for loaded oblique and quadratus lumborum isolation work. Form.

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💪 Exercise of the Day: Cable Side Crunch liftmanual.com/cable-side-cr…

Cable Side Crunch: Standing Lateral Cable Crunch

The cable side crunch crunches laterally against a high cable for loaded oblique isolation. Setup and form cues.

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💪 Exercise of the Day: Cable Standing Fly liftmanual.com/cable-standin…

Cable Standing Fly: Constant Tension Chest Builder

The cable standing fly builds the chest with constant tension and a deep stretch. Learn proper setup, arc path, and form cues.

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💪 Exercise of the Day: Cable Straight Arm Pulldown liftmanual.com/cable-straigh…

Cable Straight Arm Pulldown: Lat Isolation

The cable straight-arm pulldown isolates the lats with a single-joint pull. Setup, form, and how to feel it work.

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💪 Exercise of the Day: Cable Twist liftmanual.com/cable-twist/

Cable Twist: Standing Cable Rotation

The cable twist rotates the torso against a cable set at chest height for loaded oblique work. Setup and form.

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💪 Exercise of the Day: Cable Underhand Pulldown liftmanual.com/cable-underha…

Cable Underhand Pulldown: Supinated Lat Pulldown

The cable underhand pulldown uses a supinated grip for increased bicep involvement and lower lat emphasis. Setup and form.

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💪 Exercise of the Day: Cable Upright Row liftmanual.com/cable-upright…

Cable Upright Row: Constant Tension Trap and Delt Builder

The cable upright row builds the traps and side delts with constant tension. Setup, pull height, and shoulder-safe form cues.

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💪 Exercise of the Day: Cable Wrist Curl liftmanual.com/cable-wrist-c…

Cable Wrist Curl: Seated Cable Forearm Flexion

The cable wrist curl curls the wrist against a low cable from a seated position for forearm flexor isolation. Setup and form.

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💪 Exercise of the Day: Cambered Bar Lying Row liftmanual.com/cambered-bar-…

Cambered Bar Lying Row: Chest-Supported Camber Row

The cambered bar lying row uses a cambered bar from a chest-supported position for greater range of motion. Form.

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💪 Exercise of the Day: Cat Stretch liftmanual.com/cat-stretch/

Cat Stretch: Spinal Flexion Mobility Drill

The cat stretch rounds the spine on hands and knees for upper-back mobility and core engagement. Form and breathing.

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