Exercises by equipment
Cable machine exercises
A cable machine runs a handle over pulleys to a weight stack, so the resistance stays steady through the whole movement and can pull from almost any angle.
Move the pulley high, low or in between to change the exercise, and pick the weight with a pin in the stack.
- 157Exercises
- 13Target muscles
- 8Body parts
Every cable machine exercise
157 exercises
Upper arms (48)
cable alternate triceps extension
cable close grip curl
cable concentration curl
cable concentration extension (on knee)
cable curl
cable drag curl
cable hammer curl (with rope)
cable high pulley overhead tricep extension
cable incline triceps extension
cable kickback
cable kneeling triceps extension
cable lying bicep curl- cable lying close-grip curl
- cable lying triceps extension v. 2
- cable one arm curl
- cable one arm preacher curl
- cable one arm reverse preacher curl
- cable one arm tricep pushdown
- cable overhead curl
- cable overhead curl on exercise ball
- cable overhead triceps extension (rope attachment)
- cable preacher curl
- cable pulldown bicep curl
- cable pushdown
- cable pushdown (with rope attachment)
- cable rear drive
- cable reverse curl
- cable reverse grip triceps pushdown (sz-bar) (with arm blaster)
- cable reverse one arm curl
- cable reverse preacher curl
- cable reverse-grip pushdown
- cable rope hammer preacher curl
- cable rope high pulley overhead tricep extension
- cable rope incline tricep extension
- cable rope lying on floor tricep extension
- cable rope one arm hammer preacher curl
- cable seated curl
- cable seated one arm concentration curl
- cable seated overhead curl
- cable squatting curl
- cable standing inner curl
- cable standing one arm triceps extension
- cable standing pulldown (with rope)
- cable standing reverse grip one arm overhead tricep extension
- cable triceps pushdown (v-bar)
- cable triceps pushdown (v-bar) (with arm blaster)
- cable two arm curl on incline bench
- cable two arm tricep kickback
Back (43)
- alternate lateral pulldown
- cable bar lateral pulldown
- cable cross-over lateral pulldown
- cable decline seated wide-grip row
- cable floor seated wide-grip row
- cable high row (kneeling)
- cable incline bench row
- cable incline pushdown
- cable lat pulldown full range of motion
- cable lateral pulldown (with rope attachment)
- cable lateral pulldown with v-bar
- cable low seated row
- cable lying extension pullover (with rope attachment)
- cable one arm bent over row
- cable one arm pulldown
- cable one arm straight back high row (kneeling)
- cable palm rotational row
- cable pulldown
- cable pulldown (pro lat bar)
- cable pushdown (straight arm) v. 2
- cable rear pulldown
- cable reverse-grip straight back seated high row
- cable rope crossover seated row
- cable rope elevated seated row
- cable rope extension incline bench row
- cable rope seated row
- cable seated high row (v-bar)
- cable seated one arm alternate row
- cable seated row
- cable seated wide-grip row
- cable shrug
- cable squat row (with rope attachment)
- cable standing row (v-bar)
- cable standing twist row (v-bar)
- cable straight arm pulldown
- cable straight arm pulldown (with rope)
- cable straight back seated row
- cable thibaudeau kayak row
- cable twisting pull
- cable underhand pulldown
- cable upper row
- cable wide grip rear pulldown behind neck
- twin handle parallel grip lat pulldown
Chest (23)
- cable bench press
- cable cross-over variation
- cable decline fly
- cable decline one arm press
- cable decline press
- cable incline bench press
- cable incline fly
- cable incline fly (on stability ball)
- cable low fly
- cable lying fly
- cable middle fly
- cable one arm decline chest fly
- cable one arm fly on exercise ball
- cable one arm incline fly on exercise ball
- cable one arm incline press
- cable one arm incline press on exercise ball
- cable one arm lateral bent-over
- cable one arm press on exercise ball
- cable press on exercise ball
- cable seated chest press
- cable standing fly
- cable standing up straight crossovers
- cable upper chest crossovers
Shoulders (18)
- cable alternate shoulder press
- cable cross-over revers fly
- cable forward raise
- cable front raise
- cable front shoulder raise
- cable kneeling rear delt row (with rope) (male)
- cable lateral raise
- cable one arm lateral raise
- cable rear delt row (stirrups)
- cable rear delt row (with rope)
- cable seated rear lateral raise
- cable seated shoulder internal rotation
- cable shoulder press
- cable standing cross-over high reverse fly
- cable standing rear delt row (with rope)
- cable standing shoulder external rotation
- cable supine reverse fly
- cable upright row
Waist (15)
- cable judo flip
- cable kneeling crunch
- cable reverse crunch
- cable russian twists (on stability ball)
- cable seated crunch
- cable seated twist
- cable side bend
- cable side bend crunch (bosu ball)
- cable side crunch
- cable standing crunch
- cable standing crunch (with rope attachment)
- cable standing lift
- cable tuck reverse crunch
- cable twist
- cable twist (up-down)
Upper legs (5)
Keep exploring
Muscles you can train
Questions, answered
How many cable machine exercises are there here?
There are 157 cable machine exercises in the AltF Fitness library, each with an animated demo and coaching tips.
Which muscles can I train with a cable machine?
The exercises here target the biceps, chest (pectorals), lats, triceps, upper back and more.
Which cable machine exercises suit beginners?
Moves rated beginner friendly here include alternate lateral pulldown, cable alternate shoulder press and cable alternate triceps extension. Learn the movement with little or no load first.
Can I build a full workout around a cable machine?
Yes, if it covers the muscles you want to train. The free workout generator can build a week using only the equipment you choose.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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