The Best Cable Machine Exercises

Top Exercises

Cable Wrist Curl

Beginner / Seated Cable Row Machine / Forearms / pull

An isolation exercise for the forearm flexors. The cable provides constant tension throughout the entire range of motion, unlike traditional dumbbells.

Cable Pushdown

Beginner / Cable Machine with Rope Attachment / Triceps / push

A staple triceps exercise targeting the lateral head. The cable ensures resistance is maintained throughout the entire range of motion.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A fundamental back exercise for building mid-back thickness and improving posture by strengthening the rhomboids and trapezius.

Seated High Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the upper lats and posterior deltoids. The high-to-low angle helps build thickness in the upper back.

Overhead Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A fundamental triceps movement that targets the long head by stretching it under load. It builds arm thickness and improves overhead stability.

Kneeling Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

An isolation exercise for the triceps that reduces the ability to use leg drive or momentum, resulting in higher muscle activation.

Cable Reverse Grip Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A triceps exercise that shifts the focus to the medial head. The underhand grip promotes a unique contraction and reduces wrist strain for some users.

Cable Alternate Triceps Extension

Beginner / Cable Crossover Machine / Triceps / isolation

A cable-based extension that provides constant tension on the triceps. Alternating the movement helps in isolating the lateral and long heads effectively.