The Best Cable Machine Exercises

Top Exercises

Low Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the lower chest fibers. This isolation movement uses a low-to-high arc to build definition in the sternal head of the pectorals.

Dumbbell Reverse Wrist Curl

Beginner / Hi-Lo Cable Machine / Forearms / pull

An isolation exercise for the forearm extensors. It is essential for building grip balance and preventing repetitive strain injuries in the wrists.

Decline Press

Intermediate / Cable Crossover Machine / Chest / push

A chest exercise emphasizing the lower pectoralis major. The decline angle reduces shoulder strain while allowing for heavier loads on the chest.

Cable Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A staple triceps movement for building mass in the lateral head. The cable provides a smooth, consistent load for better muscle fiber recruitment.

Cable Twisting Overhead Press

Intermediate / Cable Crossover Machine / Shoulders / push

A compound movement targeting the shoulders and obliques. The rotation adds a functional core challenge to the overhead press.

Cable Standing One Arm Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A unilateral overhead movement that emphasizes the long head of the triceps. It improves shoulder stability and fixes arm symmetry.

Cable Standing One Arm Triceps Pushdown

Beginner / Cable Machine with Rope Attachment / Triceps / push

A unilateral isolation movement that focuses on correcting triceps imbalances and allows for a greater mind-muscle connection.

Cable Standing Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation movement that targets the pectoral muscles through a wide, high-tension arc. It improves chest definition and shoulder stability.

Cable Side Crunch

Beginner / Hi-Lo Cable Machine / Abs / core

A core exercise targeting the internal and external obliques. The standing or kneeling cable setup provides a constant lateral load.

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 on Floor Row with Rope

Beginner / Cable Machine with Rope Attachment / Back / pull

A functional back exercise performed from the floor. The rope allows for a neutral grip and a deep pull into the lats and rhomboids.

Explore by Muscle Groups

Explore by Equipment

Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

No Equipment

Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball