Nothing’s a bigger buzzkill than waiting for the guy next to you to finish repping out on the cable machines, especially when you’re pressed for time. This one-stop workout can be done in a single location: the lat pulldown machine.

The lat pulldown station is so versatile, it’s easy to mix things up by simply switching out the attachments. With just a couple different handles and a pair of dumbbells, you can hit every body part from head to toe.

Do this workout using straight sets for a terrific total-body session, then finish up with the high-intensity cardio bursts to burn an additional 100 calories. As for weight: Use enough so that you can’t get any more than 15 reps per set.


Your body doesn’t know numbers; it knows failure. If you can complete 15 reps of any exercise easily, add more weight or progress the exercise, like changing from an incline push-up to a standard or decline push-up. Try out this workout at a low-volume time at your gym. When it’s less busy, you’ll have a better opportunity to use the one machine without feeling rushed.

Criss Cross Crunch and Lunge:

Attachment: single D-handle. Muscles Worked: abdominals, quads, glutes, adductors

Criss Cross Crunch and Lunge

How to:

  • Stand sideways to the machine and take an underhand grip on the handle.
  • Simultaneously lift your right knee up while driving your left elbow down to meet it.
  • Then extend your arm and take a big step out to the side with your right leg, dropping into a lateral lunge.
  • When your thigh comes parallel to the floor, push back out of your heel to return to the standing position.
  • Do all reps on one side before switching.
  • Try to link all your reps together, transitioning smoothly between the knee up and the lunge portions.
  • Also, place your left foot against the bottom of the bench for max stability.

Related article: How Do I Turn My Lower Flab Into Lower Abs? Use These 8 Moves And Start Slimming & Defining Today

Hi-Low Reverse Flye:

Attachment: single D-handle. Muscles Worked: posterior deltoids, rhomboids, lower lats

Hi-Low Reverse Flye

How to:

  • Stand facing the station and hold the handle in your right hand just above your head with your palm facing you, arm bent at 90 degrees.
  • Place your opposite hand on your hip for stability and bend your knees slightly.
  • Keeping your arm locked, pull the handle outward and downward across your body until your right hand is to the outside of your right hip and your palm is facing away from you.
  • Slowly go back the way you came, resisting the weight stack on the return.
  • Do all reps on one side before switching.
  • The rear delts are small muscles and fatigue quickly, so use a lighter weight to ensure proper form for the entire set.

Related article: 6 Pulldown Variations That’ll Give You A Lat Growing Workout

One-Arm Lat Pulldown:

Attachment: single D-handle. Muscles Worked: latissimus dorsi, teres major, trapezius, rhomboids, biceps

One-Arm Lat Pulldown

How to:

  • Take an overhand grip on the handle with your right hand and sit down, arm extended and palm facing away from you.
  • Place your left hand on your thigh for support.
  • Keeping your wrist straight, drive your elbow down and pull the handle to the outside of your right shoulder.
  • Pause a moment at the peak contraction and squeeze before slowly returning to the start.
  • Change up your grip to target different muscles.

Related article: Build A Back That Impresses From All Angles With This Six-Move Routine

Elevated Lunge:

Muscles Worked: quads, glutes, hamstrings

Elevated Lunge

How to:

  • Hold a pair of dumbbells at your sides and stand a couple of feet away from the station seat with your back to it.
  • Place your right toes on the seat and stand tall with both legs straight.
  • Bend both knees and drop your right knee toward the floor, keeping your chest lifted and your shoulders back.
  • When your front knee makes a 90-degree angle, extend both legs to return to the start.
  • Do all reps on one side before switching.
  • Don’t pitch forward over your front leg; keep your weight centered and moving straight up and down.
  • For variety, hold a medicine ball with both hands above your head to challenge your balance and fire up your core.

Related article: This Is Your Total Body Transformation Plan – Be Prepared To Be Amazed!

Squat Jump:

A quick and easy way to add your cardio to your routine.

Squat Jump

How to:

  • Stand facing the machine, feet hip-width apart, arms in front.
  • Bend your knees as you squat toward the floor until your knees are almost parallel to the floor.
  • Explode into the air, landing in the squat position.
  • Repeat.
  • Do this (and any other cardio burst) at the end of the workout away from the machine if the gym is busy at the time.

Related article: Hate Squats? Want To Shape Your Butt? Great! Here’s 5 Moves That Seriously Combats Flat Butt

Overhead Triceps Extension:

Attachment: rope. Muscles Worked: triceps

Overhead Triceps Extension

How to:

  • Attach a rope to the cable and stand facing away from the machine with your legs in a split squat.
  • Take an overhand grip on the rope and pull it over your head, elbows bent at about 90 degrees.
  • Bend forward at the waist and press the rope away from you, squeezing hard at the peak contraction.
  • Keep your elbows close to your head throughout to best target the triceps.
  • For variety, try using the V-handle or the bar attachment.
  • Leaning away from the machine allows better clearance of the cable over your head.
  • For a better burn, flip around and do a few triceps push down facing the machine.

Related article: Looking For An Awesome Butt Workout To Do At The Gym? These 6 Moves Are Perfect

One-Arm Supergirl Curl:

Attachment: single D-handle. Muscles Worked: biceps

One-Arm Supergirl Curl

How to:

  • Stand sideways to the machine and take an underhand grip on the D-handle with your left hand, palm facing upward.
  • Allow your arm to extend fully and place your opposite hand on your hip.
  • Slowly pull the handle in toward your head, flexing your elbow but keeping your shoulder immobile.
  • Squeeze hard at the peak contraction and slowly return to the start.
  • Do all reps on one side before switching.
  • Keep your arm at an incline throughout each set to maintain continuous tension on the biceps.

Related article: 12 Cable-Machine Moves That Build Muscle and Torch Calories For A Lean Muscle Physique

Cable Crunch:

Attachment: Rope. Muscles worked: abs

Cable Crunch

How to:

  • Kneel on the bench facing away from the machine, feet underneath the kneepad.
  • Place the rope behind your neck and hold onto each side, leaning slightly forward.
  • Contract your abs and bend forward until you’re almost parallel to the floor, then return slowly to the start position.
  • Keep your legs anchored under the kneepad at all times, and keep the movement smooth and controlled.

Related article: How Can I Create The Best Upper Body Shape Without Using Weights? 8 Variations Of Push Up, That’s How!

Decline Push-Up:

Muscles Worked: pectorals, triceps, core

Decline Push-Up

How to:

  • Place your hands flat on the floor just outside shoulder width and extend your legs behind you so your toes are on top of the station seat.
  • Your head, hips and heels should be in line, abs tight and head neutral.
  • Bend your elbows and lower your upper body toward the floor, keeping your torso straight.
  • Extend your arms and go back to the start position.
  • Never let your hips sag; fight to keep them lifted throughout the move.

Related article: Upper-Body Push Workout For Better Delts, Pecs And Triceps With This One Routine

Incline Triceps Push-Up:

Muscles Worked: core, pectorals, triceps

Incline Triceps Push-Up

How to:

  • Get into a plank position with your hands on the machine seat, elbows close to your side and your legs extended straight behind you.
  • Lift your hips so they are in line with your heels and your head.
  • Bend your elbows and press down toward the bench, keeping your elbows close to your side and hold for one count.
  • For more of a challenge, raise one leg as you press.