The Best Cable Machine Exercises

Top Exercises

Middle Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the mid-chest fibers. This isolation exercise emphasizes the peak contraction and horizontal abduction strength of the pectorals.

Cable Standing Crunch

Intermediate / Cable Machine with Rope Attachment / Abs / core

A vertical core exercise that targets the upper abdominals. It offers constant cable resistance that traditional floor crunches lack.

Cable Seated One Arm Alternate Row

Beginner / Seated Cable Row Machine / Back / pull

A unilateral back exercise that allows for better focus on each side. It helps correct imbalances and increases the range of motion for the lats.

Cable Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A staple for back development. It builds thickness in the middle back and strengthens the posture by engaging the rhomboids and trapezius.

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 Preacher Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

An isolation exercise for the biceps that uses a preacher bench to eliminate momentum. The cable ensures resistance even at the top of the curl.

Cable Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A general pulling exercise that builds back strength and improves posture by engaging the upper and middle back muscles.

Cable One Arm Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A unilateral pull that allows for maximum lat isolation and a greater range of motion at the bottom of the rep.

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 Kneeling Crunch

Intermediate / Cable Machine with Rope Attachment / Abs / core

A high-tension abdominal exercise. Kneeling allows for a greater range of motion and the ability to add significant resistance to the rectus abdominis.