The Best Cable Machine Exercises

Top Exercises

Cable Lying Triceps Extension

Beginner / Seated Cable Row Machine / Triceps / isolation

A focused triceps exercise that provides constant resistance. Lying down prevents the use of momentum and isolates the long head of the triceps.

Cable Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A versatile back movement for building the 'V-taper' by targeting the outer latissimus dorsi and teres major.

Cable Kickback

Beginner / Cable Crossover Machine / Triceps / isolation

A targeted isolation exercise for the gluteus maximus. The cable machine allows for a steady, resisted movement that keeps the glute engaged at the peak.

Cable Judo Flip

Advanced / Hi-Lo Cable Machine / Back / core

A dynamic rotational exercise for the core and shoulders. It mimics a throwing motion, developing explosive rotational power and stability.

Cable Incline Fly

Beginner / Cable Crossover Machine / Chest / isolation

An isolation exercise for the upper chest. The incline cable setup provides a deep stretch and constant tension on the upper pectoral fibers.

Cable Horizontal Pallof Press

Intermediate / Cable Crossover Machine / Back / push

An anti-rotational core movement. It builds exceptional spinal stability by forcing the obliques to resist a lateral pulling force.

Cable Cross-Over Lateral Pulldown

Beginner / Cable Crossover Machine / Back / pull

A pulling movement that crosses the cables to target the lats and rhomboids from a unique angle, maximizing the stretch and contraction.

Cable Bench Press

Beginner / Cable Crossover Machine / Chest / push

A chest exercise that uses cables to provide constant tension throughout the range of motion. It targets the pectorals while engaging stabilizers.

Bar Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A foundational back exercise for building width and strength. It primarily targets the latissimus dorsi, rhomboids, and traps.

Alternate Triceps Extension

Beginner / Cable Crossover Machine / Triceps / isolation

A triceps isolation movement that focuses on each arm independently. Alternating reps ensures equal work and allows for better focus on the contraction.

Lying Fly

Beginner / Cable Crossover Machine / Chest / isolation

A foundational chest isolation exercise. Lying on a bench provides stability, allowing for a deep stretch and focused contraction of the pecs.

Lying Extension Pullover

Beginner / Cable Machine with Rope Attachment / Chest / pull

A hybrid movement targeting both the lats and the triceps. It combines a pullover's stretch with an extension's peak contraction for upper body development.