Cable Machine Exercises: Complete Guide for Every Muscle

Cable machines might be the most underrated equipment in any gym. While everyone fights over benches and squat racks, the cable stack sits quietly in the corner, offering something that free weights can't: constant tension throughout the entire range of motion.

I didn't appreciate cables until a shoulder injury forced me away from heavy pressing. What started as rehab work became a permanent part of my training. The pump from cables is different—more consistent, more controlled, and sometimes more effective for muscle growth.

Why Cables Work

Constant Tension

With free weights, there are always points in the movement where gravity doesn't load the muscle optimally. With cables, the resistance comes from the cable direction, providing tension throughout the entire movement.

Adjustable Angles

Most cable machines allow you to set the pulley at various heights. This lets you match the resistance angle to the muscle fibers you're targeting.

Control and Safety

Cables are forgiving. If you fail a rep, you just let the weight stack down slowly. No need for spotters, no risk of getting pinned under weight.

Research Support

A 2023 study in the Journal of Strength and Conditioning Research found that cable training produced comparable muscle activation to free weights for several muscle groups, with some exercises showing even higher activation.

Upper Body Exercises

Chest

Cable Fly (Various Angles)
Set cables at different heights:

• High: Lower chest emphasis
• Middle: Middle chest emphasis
• Low: Upper chest emphasis

Step forward for stretch, squeeze handles together in front of chest.

Cable Crossover
Similar to fly but with more continuous movement. Excellent for chest finishing work.

Cable Press
Set cables at chest height. Press forward as you would with dumbbells. More constant tension than dumbbell pressing.

Back

Lat Pulldown
The staple cable back exercise. Focus on pulling with elbows, not hands. Control the eccentric.

Cable Row (Seated)
Maintain upright posture. Pull to lower chest, squeeze shoulder blades together.

Face Pulls
Set cable at head height. Pull rope attachment toward face, externally rotating shoulders at the end. Essential for shoulder health.

Straight-Arm Pulldown
Arms remain nearly straight. Pull bar down to thighs. Excellent lat isolation.

Shoulders

Cable Lateral Raise
Set cable low. Stand with cable crossing in front of or behind you. Raise arm to shoulder height. Better tension curve than dumbbells.

Cable Front Raise
Set cable behind you. Raise arm forward to shoulder height.

Cable Rear Delt Fly
Set cables at head height. Grab opposite cables (crossing in front). Pull apart, squeezing rear delts.

Arms

Cable Curl
Set cable low. Curl with various attachments (straight bar, rope, EZ bar). Constant tension throughout range.

Cable Tricep Pushdown
The classic. Set cable high. Push down, extend elbows fully.

Overhead Cable Tricep Extension
Set cable low. Face away from machine. Extend arms overhead.

Cable Hammer Curl
Use rope attachment. Curl with neutral grip. Hits brachialis and brachioradialis.

Lower Body Exercises

Glutes

Cable Pull-Through
Face away from low cable. Hinge at hips, cable between legs. Drive hips forward. Excellent hip hinge practice.

Cable Kickback
Ankle attachment, set cable low. Kick leg back, squeezing glute.

Cable Hip Abduction
Ankle attachment. Stand sideways to machine. Lift leg away from body.

Legs

Cable Romanian Deadlift
Face cable tower. Hip hinge pattern with cable resistance. Constant hamstring tension.

Cable Goblet Squat
Face away from cable, hold rope at chest. Squat as normal. Light resistance, constant tension.

Core Exercises

Anti-Rotation

Pallof Press
Set cable at chest height. Stand perpendicular to machine. Press handles straight forward, resisting rotation. Hold or pulse.

Pallof Hold with Movement
Hold the pressed position. Add squats, lateral steps, or overhead reaches.

Rotation

Cable Wood Chop (High to Low)
Set cable high. Rotate and pull diagonally down across body.

Cable Wood Chop (Low to High)
Set cable low. Rotate and pull diagonally up across body.

Cable Rotation
Set cable at mid-height. Rotate torso, keeping hips stable.

Flexion

Cable Crunch
Kneel facing high cable. Rope behind head. Crunch down, flexing spine.

Programming Cables Effectively

When to Use Cables

Primary Exercises:

• When you need constant tension
• When joint-friendly options are needed
• For pump and hypertrophy focus

Secondary/Accessory Work:

• After main compound lifts
• For isolation and finishing work
• Pre-exhaust before compounds

Warm-Up/Activation:

• Face pulls before pressing
• Pull-throughs before deadlifts
• Lateral raises before shoulder work

Sample Cable-Focused Workout

Upper Body (Cable Day)

1. Cable chest press: 3 x 12
2. Seated cable row: 3 x 12
3. Cable shoulder press: 3 x 10
4. Face pulls: 3 x 15
5. Cable lateral raise: 3 x 15
6. Cable curl: 3 x 12
7. Cable pushdown: 3 x 12

Cable Finisher (After Free Weight Work)

1. Cable fly: 3 x 15
2. Cable curl: 2 x 15
3. Cable pushdown: 2 x 15

Intensity Techniques with Cables

Cables lend themselves well to advanced techniques:

Drop Sets
Complete set, immediately lower weight, continue to failure. The weight stack makes this seamless.

Mechanical Drop Sets
Change angle or position without changing weight. Example: high fly → mid fly → low fly.

Time Under Tension
Slow eccentrics (3-4 seconds) work exceptionally well with cables.

Continuous Tension Sets
Never fully lock out or fully release tension. Keep muscles under load throughout.

Common Mistakes

Mistake 1: Using Momentum

The constant tension only works if you control the weight. Swinging defeats the purpose. If you're using momentum, reduce the weight.

Mistake 2: Standing Too Close

For most exercises, you need enough distance from the machine to maintain tension throughout the range of motion.

Mistake 3: Wrong Cable Height

Each exercise has an optimal cable position. Face pulls work best at face height. Tricep pushdowns need the cable high. Experiment to find the angle that best loads your target muscle.

Mistake 4: Ignoring Cables Entirely

Some lifters think cables are "not real training." Meanwhile, bodybuilders have used them for decades to build incredible physiques. Don't let ego prevent you from using effective tools.

Cable Machine Alternatives

If your gym has limited cable access:

Resistance bands anchored high/low: Similar constant tension benefits
Single-arm dumbbell work: Doesn't replicate constant tension but addresses unilateral strength
Machine equivalents: Many machines provide similar movement patterns

The Bottom Line

Cable machines deserve a place in almost everyone's training. They fill gaps that free weights leave—constant tension, adjustable angles, and joint-friendly movement patterns.

You don't have to choose between cables and free weights. Use both. Let free weights provide the heavy compound stimulus, and let cables provide the pump, the isolation, and the muscle-building finishing work.

Next time the cable station is empty while everyone waits for a squat rack, take advantage. Your muscles won't know the difference between cable resistance and free weight resistance—they just know tension.