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Exercises

Cable machine exercises

A cable keeps tension on the muscle through the whole range and pulls from any height. Flyes, rows, pushdowns, face pulls and Pallof presses live here.

81 moves75 with 3D demosBeginner 47Intermediate 32Advanced 2

Beginner cable machine exercises 47

Cable external rotation demonstrated on the 3D figure3D demoCable external rotationBeginner · A cable machineCable front raise demonstrated on the 3D figure3D demoCable front raiseBeginner · A cable machineCable hip adduction demonstrated on the 3D figure3D demoCable hip adductionBeginner · A cable machineCable internal rotation demonstrated on the 3D figure3D demoCable internal rotationBeginner · A cable machineCable lateral raise demonstrated on the 3D figure3D demoCable lateral raiseBeginner · A cable machineCable preacher curl demonstrated on the 3D figure3D demoCable preacher curlBeginner · A cable machine + A bench or boxCable pull-through demonstrated on the 3D figure3D demoCable pull-throughBeginner · A cable machineCable rope hammer curl demonstrated on the 3D figure3D demoCable rope hammer curlBeginner · A cable machineCable wrist curl demonstrated on the 3D figure3D demoCable wrist curlBeginner · A cable machine + A bench or boxIncline cable chest press demonstrated on the 3D figure3D demoIncline cable chest pressBeginner · A cable machine + A bench or boxLat pulldown demonstrated on the 3D figure3D demoLat pulldownBeginner · A cable machineOne-arm cable curl demonstrated on the 3D figure3D demoOne-arm cable curlBeginner · A cable machine

Intermediate cable machine exercises 32

Alternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineBent-over cable rear raise demonstrated on the 3D figure3D demoBent-over cable rear raiseIntermediate · A cable machineCable fly demonstrated on the 3D figure3D demoCable flyIntermediate · A cable machineCable incline overhead extension demonstrated on the 3D figure3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or boxCable lying triceps extension demonstrated on the 3D figure3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or boxCable press and rotation demonstrated on the 3D figure3D demoCable press and rotationIntermediate · A cable machineCable reverse crunch demonstrated on the 3D figure3D demoCable reverse crunchIntermediate · A cable machineCable upright row demonstrated on the 3D figure3D demoCable upright rowIntermediate · A cable machineFlat-bench cable fly demonstrated on the 3D figure3D demoFlat-bench cable flyIntermediate · A cable machine + A bench or boxIncline cable fly demonstrated on the 3D figure3D demoIncline cable flyIntermediate · A cable machine + A bench or boxKneeling cable crunch demonstrated on the 3D figure3D demoKneeling cable crunchIntermediate · A cable machineKneeling cable crunch with a twist demonstrated on the 3D figure3D demoKneeling cable crunch with a twistIntermediate · A cable machine

Advanced cable machine exercises 2

Cable wood chop demonstrated on the 3D figure3D demoCable wood chopAdvanced · A cable machineStanding cable lift demonstrated on the 3D figure3D demoStanding cable liftAdvanced · A cable machine

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Questions people ask

What are good cable machine exercises for beginners?

Start with moves graded easy, such as Cable external rotation, Cable front raise, Cable hip adduction. There are 47 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.