Cable Exercises

25 exercises using Cable, with primary and secondary muscle activation, difficulty levels and step by step instructions.

25

Exercises

11

Muscle Groups

3

Difficulties

All Cable exercises

Behind body cable curl

Unknown difficulty

Biceps rope hammer curl

Cable curl

Cable fly

Upper chestMiddle chestFront shoulders

Cable hip adduction

Inner thighsGlutesQuadricepsHamstrings

Cable kneeling crunches

Cable Leaning Lateral Raise

Cable overhead triceps extension

Cable pull through

GlutesHamstrings

Cable rear delt fly

Rear shouldersMiddle back

Cable standing lat pushdown

Middle backOuter forearm

Cable triceps pushdown

Lat pull-down

Middle backBicepsRear shouldersTrapezius

Lat Pulldown with neutral grip

Middle backBicepsRear shoulders

One-Arm Cable Rope Biceps Curl Behind Back

BicepsInner forearmOuter forearm

Reverse cable curl

BicepsInner forearmOuter forearm

Seated cable lateral raise

Seated cable row

Middle backBiceps

Single Arm Cable Lat Pulldown Machine

Middle backFront shouldersInner forearm

Single arm cable lateral raise

Single Arm High-Cable Row

Middle backInner forearmOuter forearm

Standing cable face pulls

Rear shouldersBicepsOuter forearm

Straight arm lat pulldown

Middle backOuter forearm

Straight Leg Cable Kickback

How to train with Cable

Cable is one of the most versatile pieces of equipment in the gym, hitting multiple muscle groups with a single setup. It rewards good form and progressive overload, making it a staple for both beginner and advanced programs.

Combine compound lifts with focused isolation work to round out a session. Track your weights and reps over time to make sure each workout adds load, volume or quality compared to the last.

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