The Best Hi-Lo Cable Machine Exercises

Top Exercises

Cable Reverse Wrist Curl

Beginner / Hi-Lo Cable Machine / Forearms / pull

An isolation exercise for the forearm extensors. It is essential for grip balance and preventing common elbow injuries like "tennis elbow."

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Kneeling Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

An isolation exercise for the triceps that reduces the ability to use leg drive or momentum, resulting in higher muscle activation.

Overhead Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A fundamental triceps movement that targets the long head by stretching it under load. It builds arm thickness and improves overhead stability.

Cable Reverse Grip Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A triceps exercise that shifts the focus to the medial head. The underhand grip promotes a unique contraction and reduces wrist strain for some users.

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.

Cable Reverse Crunch

Intermediate / Hi-Lo Cable Machine / Abs / core

A core exercise targeting the lower abdominals. The cable resistance adds a unique challenge to the eccentric phase of the movement.

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.