Spiderman cable pulls



  1. Maintain good posture throughout the exercise and good stability throughout the belly.
  2. Begin with a thorough warm up before starting this exercise. This engages the sensory system.


How to Do:

  1. This exercise involves a standing pull down towards the side with a side hop.
  2. Ensure that the cable machine is built for lateral (sideways) motion. If unsure, DO NOT attempt this movement.
  3. The cable machine must be equipped with two cable arms and be placed in the “up” position.
  4. You will start by facing the machine, off to one side (as shown).
  5. Perform a sideways pull down motion (for description see “lateral pull down” in the exercise library).
  6. As the arms reach full extension, hop to the side (as shown).
  7. Perform another lateral pull down and continue the process side to side.



  • It is important that you watch the video so that you can see the dynamic nature of this exercise.


Safety Considerations:

  • If you notice rounding of the shoulders, loss of balance when landing, an inability to control movement, or if you express pain at ANY point, avoid the exercise.


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