The Best Cable Machine Exercises

Top Exercises

Cable Seated Supine-Grip Row

Beginner / Seated Cable Row Machine / Back / pull

A row variation using an underhand (supinated) grip. This targets the lower lats more effectively and increases the involvement of the biceps.

Cable Seated Wide Grip Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the outer lats and upper back. The wide grip shifts more of the load to the rhomboids and posterior deltoids.

Cable Reverse Preacher Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

A specialized arm exercise targeting the forearms and brachialis. The preacher pad provides stability while the reverse grip builds forearm mass.

Cable Behind the Neck Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A variation targeting the upper back and posterior deltoids. Note: Should be performed with caution to avoid shoulder impingement.

Cable One Arm Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A unilateral isolation exercise for the triceps. It allows for a greater focus on muscle contraction and helps correct strength imbalances between arms.

Cable Palm Rotational Row

Intermediate / Hi-Lo Cable Machine / Back / pull

A back exercise that utilizes grip rotation to maximize the contraction of the lats and rhomboids while promoting elbow health.

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 Pulldown with V-bar

Beginner / Lat Pulldown Machine / Back / pull

Targets the lats and rhomboids with a neutral grip, which is often more comfortable for the shoulders and allows for heavy loading.

Cable Close-Grip Front Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulldown variation that emphasizes the middle and lower lats. The close grip allows for a deeper stretch and a neutral wrist position.

Elevated Row

Beginner / Seated Cable Row Machine / Back / pull

A back-building movement that increases the range of motion. Elevating the feet or body allows for a deeper stretch in the latissimus dorsi.

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.