The Best Cable Machine Exercises

Top Exercises

Cable One Arm Lateral Raise

Intermediate / Cable Crossover Machine / Shoulders / isolation

A unilateral shoulder isolation that allows for better focus and fixes muscle imbalances. The cable provides high-tension work for the medial deltoid.

Cable Middle Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the mid-chest fibers. The horizontal arc provided by the cables creates constant tension and maximizes pectoral recruitment.

Cable One Arm Decline Chest Fly

Intermediate / Cable Crossover Machine / Chest / isolation

A chest isolation exercise targeting the lower pectoralis major. The unilateral cable setup allows for better focus and increased range of motion.

Cable One Arm Fly on Exercise Ball

Intermediate / Cable Crossover Machine / Chest / isolation

A chest exercise that challenges stability. The exercise ball forces the core to engage while isolating the pectoral muscle.

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 Low Fly

Beginner / Cable Crossover Machine / Chest / isolation

Targets the lower chest. The low-to-high pulling arc emphasizes the sternal head of the pectorals and improves chest definition.

Cable Lying Cross Lateral Raise

Intermediate / Cable Crossover Machine / Shoulders / isolation

Targets the rear deltoids and upper back. Crossing the cables while lying provides a unique angle of tension and stabilization for the shoulders.

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 Low Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A variation of the seated row that emphasizes the lower lats and mid-back. The lower pull angle encourages a deeper contraction in the lower portion of the back.

Cable Lying Extension Pullover

Beginner / Seated Cable Row Machine / Chest / pull

A hybrid movement targeting the lats and triceps. It combines a pullover with an extension to maximize upper body tension and stretch.

Cable Lateral Raise

Beginner / Cable Crossover Machine / Shoulders / isolation

A shoulder isolation exercise that provides constant tension on the medial deltoid. Cables keep the muscle engaged throughout the entire range of motion.