81 Cable Machine Exercises With Photos and Muscle Maps

Constant tension at any angle — the reason cable work feels different from free weights.

Movements 81
Muscle Groups 9
Beginner 65
Intermediate 16

Cable Machine Chest Exercises 9

Pressing movements and drawing the arms across the body. All chest exercises →

Cable Chest Press Cable Chest Press beginner Cable Machine Cable Crossover Cable Crossover beginner Cable Machine Cable Iron Cross Cable Iron Cross beginner Cable Machine Incline Cable Chest Press Incline Cable Chest Press beginner Cable Machine Low Cable Crossover Low Cable Crossover beginner Cable Machine Single-Arm Cable Crossover Single-Arm Cable Crossover beginner Cable Machine Standing Cable Chest Press Standing Cable Chest Press beginner Cable Machine Flat Bench Cable Flyes Flat Bench Cable Flyes intermediate Cable Machine Incline Cable Flye Incline Cable Flye intermediate Cable Machine

Cable Machine Back Exercises 18

Pulling movements, spinal extension and posture. All back exercises →

Cable Incline Pushdown Cable Incline Pushdown beginner Cable Machine Cable Shrugs Cable Shrugs beginner Cable Machine Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown beginner Cable Machine Kneeling High Pulley Row Kneeling High Pulley Row beginner Cable Machine Kneeling Single-Arm High Pulley Row Kneeling Single-Arm High Pulley Row beginner Cable Machine One Arm Lat Pulldown One Arm Lat Pulldown beginner Cable Machine Rope Straight-Arm Pulldown Rope Straight-Arm Pulldown beginner Cable Machine Seated Cable Rows Seated Cable Rows beginner Cable Machine Shotgun Row Shotgun Row beginner Cable Machine Straight-Arm Pulldown Straight-Arm Pulldown beginner Cable Machine Underhand Cable Pulldowns Underhand Cable Pulldowns beginner Cable Machine Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown beginner Cable Machine Elevated Cable Rows Elevated Cable Rows intermediate Cable Machine Full Range-Of-Motion Lat Pulldown Full Range-Of-Motion Lat Pulldown intermediate Cable Machine Seated One-arm Cable Pulley Rows Seated One-arm Cable Pulley Rows intermediate Cable Machine Upright Cable Row Upright Cable Row intermediate Cable Machine V-Bar Pulldown V-Bar Pulldown intermediate Cable Machine Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck intermediate Cable Machine

Cable Machine Shoulders Exercises 13

Raising and rotating the arm in every direction. All shoulders exercises →

Alternating Cable Shoulder Press Alternating Cable Shoulder Press beginner Cable Machine Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side Lateral beginner Cable Machine Cable Internal Rotation Cable Internal Rotation beginner Cable Machine Cable Rear Delt Fly Cable Rear Delt Fly beginner Cable Machine Cable Rope Rear-Delt Rows Cable Rope Rear-Delt Rows beginner Cable Machine Cable Seated Lateral Raise Cable Seated Lateral Raise beginner Cable Machine Cable Shoulder Press Cable Shoulder Press beginner Cable Machine External Rotation with Cable External Rotation with Cable beginner Cable Machine Front Cable Raise Front Cable Raise beginner Cable Machine Low Pulley Row To Neck Low Pulley Row To Neck beginner Cable Machine Seated Cable Shoulder Press Seated Cable Shoulder Press beginner Cable Machine Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise beginner Cable Machine Face Pull Face Pull intermediate Cable Machine

Cable Machine Biceps Exercises 9

Bending the elbow and turning the palm upward. All biceps exercises →

Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment beginner Cable Machine Cable Preacher Curl Cable Preacher Curl beginner Cable Machine Lying Close-Grip Bar Curl On High Pulley Lying Close-Grip Bar Curl On High Pulley beginner Cable Machine Reverse Cable Curl Reverse Cable Curl beginner Cable Machine Standing Biceps Cable Curl Standing Biceps Cable Curl beginner Cable Machine High Cable Curls High Cable Curls intermediate Cable Machine Lying Cable Curl Lying Cable Curl intermediate Cable Machine Overhead Cable Curl Overhead Cable Curl intermediate Cable Machine Standing One-Arm Cable Curl Standing One-Arm Cable Curl intermediate Cable Machine

Cable Machine Triceps Exercises 12

Straightening the elbow. All triceps exercises →

Cable Incline Triceps Extension Cable Incline Triceps Extension beginner Cable Machine Cable Lying Triceps Extension Cable Lying Triceps Extension beginner Cable Machine Cable One Arm Tricep Extension Cable One Arm Tricep Extension beginner Cable Machine Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension beginner Cable Machine Low Cable Triceps Extension Low Cable Triceps Extension beginner Cable Machine Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown beginner Cable Machine Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope beginner Cable Machine Triceps Pushdown Triceps Pushdown beginner Cable Machine Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment beginner Cable Machine Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment beginner Cable Machine Kneeling Cable Triceps Extension Kneeling Cable Triceps Extension intermediate Cable Machine Standing Low-Pulley One-Arm Triceps Extension Standing Low-Pulley One-Arm Triceps Extension intermediate Cable Machine

Cable Machine Forearms Exercises 2

Grip strength and wrist movement. All forearms exercises →

Cable Wrist Curl Cable Wrist Curl beginner Cable Machine Seated Two-Arm Palms-Up Low-Pulley Wrist Curl Seated Two-Arm Palms-Up Low-Pulley Wrist Curl beginner Cable Machine

Cable Machine Core Exercises 14

Trunk flexion, rotation and resisting movement of the spine. All core exercises →

Bosu Ball Cable Crunch With Side Bends Bosu Ball Cable Crunch With Side Bends beginner Cable Machine Cable Crunch Cable Crunch beginner Cable Machine Cable Judo Flip Cable Judo Flip beginner Cable Machine Cable Reverse Crunch Cable Reverse Crunch beginner Cable Machine Cable Russian Twists Cable Russian Twists beginner Cable Machine Cable Seated Crunch Cable Seated Crunch beginner Cable Machine Kneeling Cable Crunch With Alternating Oblique Twists Kneeling Cable Crunch With Alternating Oblique Twists beginner Cable Machine One-Arm High-Pulley Cable Side Bends One-Arm High-Pulley Cable Side Bends beginner Cable Machine Pallof Press Pallof Press beginner Cable Machine Pallof Press With Rotation Pallof Press With Rotation beginner Cable Machine Rope Crunch Rope Crunch beginner Cable Machine Standing Cable Lift Standing Cable Lift beginner Cable Machine Standing Cable Wood Chop Standing Cable Wood Chop beginner Cable Machine Standing Rope Crunch Standing Rope Crunch beginner Cable Machine

Cable Machine Glutes Exercises 2

Hip extension — the engine behind squats, hinges and sprinting. All glutes exercises →

Pull Through Pull Through beginner Cable Machine One-Legged Cable Kickback One-Legged Cable Kickback intermediate Cable Machine

Cable Machine Quadriceps Exercises 2

Straightening the knee. All quadriceps exercises →

Cable Deadlifts Cable Deadlifts beginner Cable Machine Cable Hip Adduction Cable Hip Adduction beginner Cable Machine

Frequently Asked Questions

What exercises can I do with cable machine?

Fitnit lists 81, covering 9 muscle groups. Constant tension at any angle — the reason cable work feels different from free weights.

Are cable machine exercises good for beginners?

65 of the 81 are rated beginner, including Alternating Cable Shoulder Press, Bent Over Low-Pulley Side Lateral, Bosu Ball Cable Crunch With Side Bends.

Does Fitnit count cable machine reps automatically?

Not for these yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; everything else can be logged manually.

Other Equipment

No Equipment Exercises Bodyweight movements that need nothing but floor space — the foundation of training at home. Dumbbells Exercises The most versatile piece of home equipment: one pair covers pressing, pulling, hinging and carrying. Barbell Exercises Heaviest loading and the cleanest progression, at the cost of needing a rack and plates. Resistance Bands Exercises Portable, joint-friendly resistance that increases through the range of motion. Machines Exercises A fixed movement path, which trades some stabiliser work for the ability to push closer to failure safely. Kettlebell Exercises An offset handle that rewards ballistic hip work — swings, cleans and carries. All Equipment Browse by what you own Exercise Library Every movement Fitnit lists

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