The Best Hi-Lo Cable Machine Exercises
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Cable Machine with Rope Attachment
A staple triceps movement for building mass in the lateral head. The cable provides a smooth, consistent load for better muscle fiber recruitment.
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A unilateral overhead movement that emphasizes the long head of the triceps. It improves shoulder stability and fixes arm symmetry.
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A core exercise targeting the internal and external obliques. The standing or kneeling cable setup provides a constant lateral load.
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An isolation movement for the triceps using a supinated grip to maximize the mind-muscle connection with the medial and lateral heads.
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Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.
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A dynamic back exercise that incorporates rotation to increase lat recruitment and improve functional core strength and mobility.
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A triceps isolation movement that emphasizes the long head by placing it in a stretched position. The cable provides constant tension throughout.
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Targets the upper chest while challenging core balance. The incline position on the ball focuses tension on the clavicular head of the pecs.
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A unilateral back exercise targeting the lats and rhomboids. The cable provides constant resistance throughout the entire range of motion.
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A triceps isolation movement that emphasizes the long head. The incline angle provides a deep stretch and constant cable tension.
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A bicep curl variation that emphasizes the outer (long) head of the biceps, helping to build the bicep "peak."
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A compound exercise for the deltoids and traps. The cable allows for a safer, more fluid movement path compared to a barbell.
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