Target your brachialis with the lying high cable curl, an isolation and pulling exercise. Your biceps brachii and brachioradialis act as synergists.
Activating your knee flexors, especially your hamstrings, the assisted inverse leg curl with lat pull-down machine can be dangerous.
Use the cable reverse wrist curl to overload your wrist extensors and build your forearms. However, for wrist safety, avoid going very heavy.
Target your triceps brachii with the lying cable skull crusher, an isolation exercise. Keep your elbows in to avoid chest and shoulder recruitment.
Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core.
If you don't have access to a leg curl machine, try the inverse leg curl on lat pull-down machine, an isolated pull exercise that targets your hamstrings.
Use the cable down-up twist, an isolation exercise, to strengthen and stabilize your core, and to strengthen the twisting movement pattern of your torso.
Use the seated cable twist, an isolation exercise, to strengthen and stabilize your core, and to strengthen the twisting movement pattern of your torso.
Target your biceps brachii with the lying cable curl, an isolation exercise that synergistically works your brachialis and brachioradialis.
You can use the behind-the-back cable wrist curl to build mass in your forearms. However, using very heavy weights can damage your wrists.
The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
Isolate your triceps brachii and build upper-arm mass using the standing overhead one-arm cable triceps extension, a push exercise.