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Equipment
All 81 movements in the Jijibisha library performed with cable, grouped by the muscle they train. Every guide includes setup instructions, the muscles worked, common mistakes and safety notes.
By muscle
14 movements that train the abdominals as the primary muscle.
Bosu Ball Cable Crunch With Side Bends
Cable Crunch
Cable Judo Flip
Cable Reverse Crunch
Cable Russian Twists
Cable Seated Crunch
Kneeling Cable Crunch With Alternating Oblique Twists
One-Arm High-Pulley Cable Side Bends
Pallof Press
Pallof Press With Rotation
Rope Crunch
Standing Cable Lift
Standing Cable Wood Chop
Standing Rope Crunch14 movements that train the lats as the primary muscle.
Cable Incline Pushdown
Close-Grip Front Lat Pulldown
Elevated Cable Rows
Full Range-Of-Motion Lat Pulldown
Kneeling High Pulley Row
Kneeling Single-Arm High Pulley Row
One Arm Lat Pulldown
Rope Straight-Arm Pulldown
Shotgun Row
Straight-Arm Pulldown
Underhand Cable Pulldowns
V-Bar Pulldown
Wide-Grip Lat Pulldown
Wide-Grip Pulldown Behind The Neck13 movements that train the shoulders as the primary muscle.
Alternating Cable Shoulder Press
Bent Over Low-Pulley Side Lateral
Cable Internal Rotation
Cable Rear Delt Fly
Cable Rope Rear-Delt Rows
Cable Seated Lateral Raise
Cable Shoulder Press
External Rotation with Cable
Face Pull
Front Cable Raise
Low Pulley Row To Neck
Seated Cable Shoulder Press
Standing Low-Pulley Deltoid Raise12 movements that train the triceps as the primary muscle.
Cable Incline Triceps Extension
Cable Lying Triceps Extension
Cable One Arm Tricep Extension
Cable Rope Overhead Triceps Extension
Kneeling Cable Triceps Extension
Low Cable Triceps Extension
Reverse Grip Triceps Pushdown
Standing Low-Pulley One-Arm Triceps Extension
Triceps Overhead Extension with Rope
Triceps Pushdown
Rope Triceps Pushdown
Triceps Pushdown - V-Bar Attachment9 movements that train the chest as the primary muscle.
9 movements that train the biceps as the primary muscle.
2 movements that train the quadriceps as the primary muscle.
2 movements that train the traps as the primary muscle.
2 movements that train the forearms as the primary muscle.
2 movements that train the glutes as the primary muscle.
2 movements that train the middle back as the primary muscle.
Other kit
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