The Best Cable Machine Exercises

Top Exercises

Cable Lying Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation exercise performed on a bench. The cable setup ensures tension is maintained even at the top of the fly, unlike dumbbells.

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.

Cable Incline Bench Press

Intermediate / Cable Crossover Machine / Chest / push

Targets the upper chest (clavicular head). The cables provide a constant, smooth resistance that challenges the pectorals and stabilizers.

Cable Incline Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A triceps isolation movement that emphasizes the long head. The incline angle provides a deep stretch and constant cable tension.

Cable Front Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A back-building exercise that targets the mid-back and lats. The cable provides constant tension throughout the entire pulling and stretching phases.

Cable Bar Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A cable-based version of the pulldown that provides constant tension on the lats through the entire range of motion.

Close-Grip Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

A bicep curl variation that emphasizes the outer (long) head of the biceps, helping to build the bicep "peak."

Cable Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

An underhand grip pulldown that increases bicep activation and targets the lower lats for better back thickness.

Cable Upright Row

Beginner / Hi-Lo Cable Machine / Shoulders / pull

A compound exercise for the deltoids and traps. The cable allows for a safer, more fluid movement path compared to a barbell.

Cable Twist

Beginner / Cable Crossover Machine / Back / core

A powerful rotational core movement. It builds explosive power and stability in the obliques and transverse abdominis.

Cable Straight Back Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A compound back exercise targeting the mid-lats and rhomboids. Maintaining a rigid, straight back maximizes muscle recruitment and promotes better posture.