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Gym workouts

Cable machine workout: a full-body session on one cable station

A dual cable station (two adjustable pulleys, as on a cable crossover or functional trainer) can train your whole body. This session works in pairs: do one move, go straight to the other, then rest, and change the pulley height only between pairs. Trials found cable exercises built muscle as well as dumbbells and barbells. Do it once or twice a week.

40 minBeginner14 movesCardio machine · A band · A cable machine · A wallQuads · Shoulders · Back · Glutes · Hamstrings · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasyEasier: Recumbent exercise bikeHarder: Air bike intervals
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOr one light set of the first pairEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Pair 1, pulleys low: pull-through and one-arm row

3 rounds · Rest 90 s after each pair

  1. Cable pull-through10 to 12 reps
    Beginner · Hamstrings, Glutes, Back · 3D demoRope between your legs; push your hips back, then squeeze them forward. Stop 2 or 3 reps short of failureEasier: Hip-hinge practiceHarder: Dumbbell Romanian deadlift
  2. Standing one-arm cable row (shotgun row)8 to 12 reps each side
    Intermediate · Back, Biceps, Shoulders · 3D demoGo straight on. Split stance, row to your ribs, trunk stillEasier: Incline ring rowHarder: Bent-over barbell row

Pair 2, pulleys at chest height: press and Pallof press

3 rounds · Rest 90 s after each pair

  1. Standing cable chest press8 to 12 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoSplit stance, back to the stack; press forward and together. Stop 2 or 3 reps shortEasier: Barbell bench pressHarder: Bench press with bands
  2. Pallof press8 each side
    Intermediate · Abs, Glutes, Shoulders · 3D demoGo straight on. Hold 2 s with your arms straight; hips and shoulders squareEasier: Half-kneeling Pallof pressHarder: Cable wood chop

Pair 3, one pulley high: pushdown and kneeling crunch

2 rounds · Rest 60 to 90 s after each pair

  1. Triceps pushdown10 to 15 reps
    Beginner · Triceps · 3D demoElbows at your sides; the last round can end 0 to 2 reps shortHarder: Dumbbell skull crusher (lying triceps extension)
  2. Kneeling cable crunch10 to 15 reps
    Intermediate · Abs · 3D demoGo straight on. Kneel below the pulley and curl your trunk down, hips stillEasier: CrunchHarder: Barbell pike rollout

Pair 4, pulleys low: lateral raise and curl

2 rounds · Rest 60 to 90 s after each pair

  1. Cable lateral raise10 to 15 reps each side
    Beginner · Shoulders, Chest · 3D demoUp to shoulder height; the last round can end 0 to 2 reps shortEasier: Band lateral raiseHarder: Smith machine upright row
  2. Standing cable curl10 to 15 reps
    Beginner · Biceps, Forearms · 3D demoGo straight on. Elbows at your sides; lower all the wayHarder: Dumbbell biceps curl

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch
  3. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Only a single cable column? Do every move one side at a time and use the seated cable chest press, if your gym has one, in place of the standing press.
  • Start with the pin at the light end of the stack, and step away until the plates lift off at the start of each rep.
  • Stack numbers depend on the machine's pulley ratio, so log the station with your weights: your numbers only compare on the same machine.
  • If the next plate is too big a jump, add reps first, then use a half-step or add-on weight if there is one.
  • In your first two weeks, do 2 rounds of each pair and stop every set with 3 or 4 reps to spare.
  • Let the plates down gently at the end of each set, and check the cable and clips before you start.
  • Want more for your triceps? Swap the pushdown for the overhead cable extension, which grew the triceps more in a trial.
  • Stop for chest pain, dizziness, unusual breathlessness or a racing or irregular heartbeat, and see the warning signs in our cable machine guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the cable machine workout: a full-body session on one cable station take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, A cable machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.