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Cable Machine

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Cable Machine
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Cable Crossover
Primary muscle • Chest • Intermediate
3×12–15
How to do it
  1. Set pulleys high, attach D-handles, stand mid-point with slight forward lean.
  2. Hold handles with arms slightly bent, chest up.
  3. Bring handles together in an arc in front of chest.
  4. Return slowly with the same arc until you feel a chest stretch.
Breathing: Exhale as you bring handles together.
Tip: Keep elbows fixed — motion from chest, not triceps.
Avoid: Bending forward too much • Crossing hands past midline and shrugging
Tricep Pushdown
Primary muscle • Triceps • Beginner
3×12–15
How to do it
  1. Set pulley high with rope or bar, elbows tucked at sides.
  2. Grip handle, stand tall with slight hinge.
  3. Extend elbows to full lockout without moving upper arms.
  4. Return slowly until elbows are ~90°.
Breathing: Exhale on pushdown, inhale on return.
Tip: Keep wrists neutral; push with triceps.
Avoid: Swinging body for momentum
Cable Bicep Curl
Primary muscle • Biceps • Beginner
3×10–12
How to do it
  1. Set pulley low, attach straight bar or rope.
  2. Stand facing stack, elbows pinned at sides, palms up.
  3. Curl handle toward shoulders by bending elbows.
  4. Lower slowly to full extension without leaning back.
Breathing: Exhale on curl, inhale down.
Tip: Keep shoulders down; isolate biceps.
Avoid: Elbows drifting forward
Lateral Raise
Primary muscle • Side Delt • Beginner
3×12–15 per side
How to do it
  1. Set pulley low, attach D-handle, stand sideways to stack.
  2. Take handle in outside hand, arm slightly bent, lean slightly.
  3. Raise arm to shoulder height in an arc.
  4. Lower slowly; do not swing.
Breathing: Exhale on lift, inhale down.
Tip: Lead with elbow, not hand.
Avoid: Shrugging traps • Using body swing
Standing Cable Hip Adduction
Primary muscle • Adductors • Beginner
3×12–15 per side
How to do it
  1. Set pulley low, attach ankle strap to leg nearest stack.
  2. Stand sideways, hold frame for balance.
  3. Bring strapped leg across midline against resistance.
  4. Return slowly without touching down.
Breathing: Exhale on adduction.
Tip: Keep standing leg soft, torso upright.
Avoid: Leaning away to create momentum
Cable Lateral Lunge
Primary muscle • Adductors • Intermediate
3×8–10 per side
How to do it
  1. Hold low pulley handle at chest with both hands.
  2. Step laterally, sit back into that hip with straight opposite leg.
  3. Keep cable tension and chest tall; knee tracks over toes.
  4. Drive through heel to return; alternate sides.
Breathing: Inhale down, exhale up.
Tip: Push hips back, not knees forward.
Avoid: Heel lifting on working side
Cable Standing Calf Raise
Primary muscle • Calves • Beginner
3×15–20
How to do it
  1. Set pulley low, use strap or hold handle for balance on edge of step.
  2. Balls of feet on edge, heels off.
  3. Rise onto toes as high as possible, pause 1s.
  4. Lower until heels are below step level.
Breathing: Exhale up, inhale down.
Tip: Full range — do not bounce.
Avoid: Bending knees to assist
Standing Cable Crunch
Primary muscle • Upper Abs • Intermediate
3×12–15
How to do it
  1. Set pulley high with rope, face away, rope behind neck over shoulders.
  2. Stand staggered, hinge slightly, brace core.
  3. Crunch torso down by flexing abs, not pulling with arms.
  4. Return slowly without losing tension.
Breathing: Exhale on crunch, inhale on return.
Tip: Think ribs to hips.
Avoid: Squatting instead of crunching
Cable Pallof Hold
Primary muscle • Obliques • Intermediate
3×20–30s per side
How to do it
  1. Set pulley at chest height, attach D-handle, stand sideways.
  2. Hold handle at chest with both hands, step out for tension.
  3. Press hands straight forward and hold 10–20s against rotation.
  4. Pull back to chest without twisting; switch sides.
Breathing: Breathe steadily while bracing.
Tip: Keep hips square; resist rotation.
Avoid: Letting cable pull you sideways
Face Pull
Primary muscle • Rear Delt • Beginner
3×12–15
How to do it
  1. Set pulley to face height with rope attachment.
  2. Grip rope with thumbs pointing back, step back for tension.
  3. Pull rope toward face, separating ends past ears.
  4. Squeeze rear delts and hold for 1s; return slowly.
Breathing: Exhale on pull, inhale return.
Tip: Keep elbows high and flared out.
Avoid: Pulling too low, turning into a row
Cable Lateral Raise
Primary muscle • Side Delt • Beginner
3×12–15 per side
How to do it
  1. Set pulley low, attach D-handle, stand sideways to stack.
  2. Take handle in outside hand, arm slightly bent.
  3. Raise arm to shoulder height in an arc.
  4. Lower slowly; do not swing.
Breathing: Exhale on lift, inhale down.
Tip: Constant tension from cable makes this harder than dumbbells.
Avoid: Shrugging traps • Using body swing
Overhead Cable Tricep Extension
Primary muscle • Triceps • Beginner
3×10–12
How to do it
  1. Set pulley low with rope, face away from stack.
  2. Hold rope overhead with arms bent, elbows close to head.
  3. Extend elbows to full lockout overhead.
  4. Return slowly until elbows are bent ~90°.
Breathing: Exhale on extension, inhale return.
Tip: Keep elbows pointed forward and close to head.
Avoid: Elbows flaring out • Using momentum to extend
Machine Details
  • Equipment: Adjustable Height Cable Machine
  • Type: Cable / Multi-Function
  • Difficulty: Beginner — Advanced
Quick Tips
  1. Adjust cable height for each exercise.
  2. Use various attachments to target muscles.
  3. Maintain constant tension throughout the movement.
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