The Best Cable Machine Exercises

Top Exercises

Cable Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A chest exercise targeting the sternal fibers. Standing straight increases the recruitment of the core and leg stabilizers for balance.

Cable Standing Lat Pushdown

Beginner / Cable Machine with Rope Attachment / Back / push

An isolation exercise for the latissimus dorsi. It builds back width and improves the mind-muscle connection for pulling movements.

Cable Seated Twist on Floor

Beginner / Cable Crossover Machine / Back / core

A rotational core exercise targeting the obliques. Sitting on the floor increases the demand on the core stabilizers to maintain posture.

Cable Parallel Grip Lat Pulldown on Floor

Beginner / Cable Crossover Machine / Back / pull

A pulling movement performed from the floor to target the lats and rhomboids. The parallel grip is shoulder-friendly and builds mid-back thickness.

Cable Kneeling Triceps Extension

Beginner / Seated Cable Row Machine / Triceps / isolation

An isolation exercise for the triceps. The kneeling position stabilizes the torso, forcing the triceps to handle the load without assistance from the body.

Cable High Pulley Overhead Triceps Extension

Intermediate / Cable Machine with Rope Attachment / Triceps / pull

A triceps isolation movement that emphasizes the long head by placing the muscle in a stretched position over the head.

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.

Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

A variation of the pulldown that focuses on the upper back, posterior deltoids, and rhomboids. It emphasizes scapular retraction and mid-back thickness.

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.

One Arm Inner Biceps Curl

Beginner / Cable Crossover Machine / Biceps / pull

A unilateral isolation exercise targeting the short head of the biceps. The outward arm angle emphasizes bicep thickness and the inner portion of the muscle.