Cable Machine Exercises
Browse all cable machine exercises for strength training.
Showing 31–60 of 87 exercises
Close-Grip Front Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Elevated Cable Rows
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
External Rotation with Cable
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
Face Pull
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Flat Bench Cable Flyes
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
Front Cable Raise
Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
Full Range-Of-Motion Lat Pulldown
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
Half-Kneeling Cable Chop
An anti-rotation core exercise performed in half-kneeling stance. The kneeling base challenges hip stability while the chop trains diagonal core control — a core staple for golf and racquet sport athletes.
Half-Kneeling Cable Lift
A kneeling-stance cable drill with an active low-to-high diagonal lift through the trunk. The athlete drives the cable from a low anchor up and across the body, kneeling on one knee so leg drive is reduced and the work shifts to trunk and shoulder rotation. Distinct from Standing Cable Lift (different stance — more leg drive), Half-Kneeling Cable Chop (high-to-low direction), and Standing Cable Wood Chop (different stance + direction).
High Cable Curls
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
Incline Cable Chest Press
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
Incline Cable Flye
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
Kneeling Cable Crunch With Alternating Oblique Twists
Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
Kneeling Cable Triceps Extension
Place a bench sideways in front of a high pulley machine.
Kneeling High Pulley Row
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
Kneeling Single-Arm High Pulley Row
Attach a single handle to a high pulley and make your weight selection.
Lat Pulldown
A standard cable-machine vertical pull for training the lats and upper back. This generic canonical represents the normal front lat pulldown used in strength and hypertrophy programming, without forcing a specific wide, close, single-arm, or behind-neck grip variant.
Low Cable Crossover
To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
Low Cable Triceps Extension
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
Low Pulley Row To Neck
Sit on a low pulley row machine with a rope attachment.
Lying Cable Curl
Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
Lying Close-Grip Bar Curl On High Pulley
Place a flat bench in front of a high pulley or lat pulldown machine.
One-Arm High-Pulley Cable Side Bends
Connect a standard handle to a tower. Move cable to highest pulley position.
One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
One-Legged Cable Kickback
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
Overhead Cable Curl
To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
Pallof Press With Rotation
Connect a standard handle to a tower, and position the cable to shoulder height.
Pull Through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Reverse Cable Curl
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
Reverse Grip Triceps Pushdown
Start by setting a bar attachment (straight or e-z) on a high pulley machine.
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