Cable Exercises

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

282

Exercises

22

Muscle Groups

3

Difficulties

All Cable exercises

Cable Seated Single Arm Chest Press

Middle chestTricepsFront shoulders

Cable Seated Single Arm Unilateral Biceps Curl

BicepsInner forearm

Cable Seated Underhand Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Cable Seated Unilateral Biceps Curl

BicepsInner forearm

Cable Seated Wide Grip Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Cable Shoulder 90-Degree External Rotation

Rear shouldersSide shouldersTrapezius

Cable Shoulder 90-Degree Internal Rotation

Middle chestFront shouldersUpper chest

Cable Shoulder Internal Rotation

Front shouldersUpper chestMiddle chest

Cable Shoulder Press

Front shouldersTricepsSide shouldersMiddle chest

Cable Shrug

Cable Side Bend

Cable Side-Lying Single-Arm Lateral Raise

Side shouldersRear shouldersFront shoulders

Cable Single Arm Bench Press

Middle chestTricepsFront shoulders

Cable Single Arm Crossover

Middle chestLower chestTricepsFront shoulders

Cable Single Arm Curl

BicepsOuter forearm

Cable Single Arm High Row

Middle backBicepsRear shoulders

Cable Single Arm Low Scapular Row

Middle backBicepsRear shouldersTrapezius

Cable Single Arm Low-to-High Fly

Upper chestFront shouldersMiddle chest

Cable Single Arm Neutral Grip Front Raise

Front shouldersCoreTrapezius

Cable Single-Arm High Row with Chest Support

Middle backBicepsRear shouldersTrapezius

Cable Single-Arm Reverse Fly

Rear shouldersTrapeziusMiddle back

Cable Single-Arm Triceps Pushdown (rope attachment)

Cable Split Stance Single Arm Row

Middle backBicepsCoreRear shoulders

Cable Squat

GlutesQuadricepsHamstringsCoreLower back

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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