Cable Machine Exercises
Browse all cable machine exercises for strength training.
Showing 31–60 of 81 exercises
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.
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.
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
Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
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.
Rope Crunch
Kneel 1-2 feet in front of a cable system with a rope attached.
Rope Straight-Arm Pulldown
Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
Seated Cable Rows
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Seated Cable Shoulder Press
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
Seated One-arm Cable Pulley Rows
To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
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