Exos | Formerly Core Performance

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Core Knowledge


Cable Lift - Stability Ball

Starting Position

  • Sitting on a physioball, holding rope handle with both hands from low cable position, with hips perpendicular to the machine


  • Turn shoulders toward the machine, keeping the chest up and stomach tight
  • Pull the handles toward the chest while turning the trunk away from the machine as the hands push up and away
  • Return to starting position and repeat

Coaching Keys

  • Keep your chest up and your back flat
  • Keep your inside elbow up as the handle reverses during the pull, making sure the cable comes underneath your arm
  • Your back should be to the machine at the end of the movement
  • This exercise combines the familiar movements of an upright row and incline press
  • Lower in the same pattern as you lifted

You Should Feel It

  • Working the torso rotators, upper back, chest and shoulders

Tags: Shoulder, Chest, Torso, Upper Back, Physioball, Rotational Movement, Strength, Cable Machine