Exercise
Choice

Primary Muscles Worked

Agonist(s)
& Result

Secondary Muscles Worked

Synergists (Dynamic)

Secondary Muscles Worked

Fixators
(Static)

PULLDOWNS
TO THE BACK

Latissimus Dorsi

Shaping

-Posterior deltoid
-Bicep brachialis

-Lateral deltoid

PULLDOWNS
TO THE FRONT

Latissimus Dorsi

Building & Shaping

-Bicep brachialis
-Posterior deltoid

-Lateral deltoid

CLOSE-GRIP
PULLDOWNS

Same as close chin grips

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REVERSE-
GRIP
PULLDOWNS

Latissimus Dorsi

Building

-Bicep brachi & brachialis
-Trapezius
-Teres major & minor
-Infraspinatus
-Posterior deltoid

-Forearm flexor & extensors
-Serratus anterior
-Rectus abdominus

STRAIGHT-
ARM
PULLDOWNS

Latissimus Dorsi

Shaping

-Teres major & minor
-Coraco brachialis
-Lower triaps
-Posterior deltoid

-Forearm flexor & extensors
-Triceps
-Serratus anterior
-Brachioradialis

KNEELING
SINGLE-ARM
PULLDOWNS

Latissimus Dorsi

Shaping

-Trapezius
-Teres major & minor
-Posterior deltoid
-Infraspinatus
-Brachi brachialis
-Anconelis

-Forearm flexor & extensors
-Triceps
-Serratus anterior
-Anterior deltoid
-Rectus abdominus

TRICEP PUSHDOWNS (STRAIGHT BAR)

Long & Lateral
Shaping

Shaping

-Tricep medial head
-brachioradialis
-Anconelis
-Deltoids

-Forearm flexors & extensors
-Rectus abdominus
-Bicep brachi & brachialis

TRICEP PUSHDOWNS
(V-BAR/ROPE)

Long & Medial
Shaping

Shaping

-Tricep lateral head
-Deltoids
-Brachioradialis
-Anconelis

-Forearm flexors & extensors
-Rectus abdominus
-Bicep brachi & brachialis

REVERSE
PUSHDOWNS

Tricep Long & Lateral Head

Shaping

-Tricep medial head
-Anconelis
-Brachioradialis

-Forearm flexors & extensors
-Rectus abdominus
-Bicep brachi

SINGLE ARM
PUSHDOWNS

Tricep Long & Lateral Head

Shaping

-Tricep medial head
-Anconelis
-Brachioradialis
-Deltoids

-Forearm flexors & extensors
-Rectus abdominus
-Bicep brachi & brachialis

HORIZONTAL CABLE EXTENSIONS

Tricep Long and Medial Head

Shaping

-Tricep lateral head
-Brachioradialis
-Anconelis
-Anterior Deltoid

-Forearm flexors & extensors
-Rectus abdominus
-Serratus anterior
-Lateral & Posterior Deltoid

OVERHEAD CABLE EXTENSIONS

Tricep Long and Medial Head

Shaping

-Tricep lateral head
-Brachioradialis
-Anconelis
-Anterior Deltoid

-Forearm flexors & extensors
-Rectus abdominus
-Serratus anterior
-Lateral & Posterior Deltoid

SINGLE ARM CABLE EXTENSIONS

Tricep
(All three heads)

Shaping

-Anconelis
-Brachioradialis
-Brachialis

-Forearm flexors & extensors
-Rectus abdominus

STANDING CABLE REAR DELTOID EXTENSIONS

Posterior Deltoid

Shaping

-Lateral & Anterior
-Brachioradialis
-Pectoralis Major

-Forearm flexors & extensors
-Rectus abdominus
-Anconelis
-Erectus spinae

CABLE CROSS-OVERS (HANDS HIGH)

Pectoralis Major Clavicular Fibres

Shaping

-Pectoralis Minor
-Anterior Deltoid
-Lateral Deltoid

-Forearm flexors & extensors
-Rectus abdominus
-Bicep Brachi & brachioradialis
-Quadriceps
-Serratus anterior
-Erectus spinae

CABLE CROSS-OVERS (HANDS LOW)

Pectoralis Major Lower Sternal Fibres

Shaping

-Anterior & Lateral Deltoid
-Trapezius (upper fibres)

-Rectus abdominus
-Erectus spinae
-Forearm flexors & extensors
-Bicep Brachi & brachioradialis

CABLE CRUNCHES (ELBOWS TO FLOOR)

Rectus Abdominus
(Upper)

-Transversus abdominus

-Back extensors
-Brachioradialis

CABLE CRUNCHES (ELBOWS TO KNEES)

Rectus Abdominus
(Lower)

-Hip flexors
-Psoas Major/Minor/Iliac
-Transverses Abdominus
-Obliques

-Lower back
-Forearm