Cable Exercises: 114+ Constant-Tension Movements
Cable machines provide what free weights cannot: constant tension throughout the entire range of motion. This makes them ideal for muscle isolation and time under tension training. The adjustable pulley positions let you hit muscles from angles impossible with dumbbells or barbells. Cable work excels for hypertrophy, rehabilitation, and adding volume without the joint stress of heavy free weights. Master cables and you unlock a new dimension of muscle-building.
Best Cable Exercises
Cable Fly
Constant chest tension from stretch to contraction, superior to dumbbell flyes for hypertrophy.
Lat Pulldown
Adjustable resistance for back training at any strength level.
Cable Row
Smooth rowing motion with constant tension through the full pull.
Tricep Pushdown
The go-to cable exercise for building tricep mass.
Face Pull
Essential for shoulder health, rear delt development, and posture correction.
Cable Curl
Constant bicep tension eliminates the dead spots of dumbbell curls.
Cable Lateral Raise
Builds side delts with tension from start to finish.
Who Needs Cable Equipment
- 1
Bodybuilders and physique athletes focused on muscle isolation and pump.
- 2
Lifters rehabbing injuries who need controlled, joint-friendly resistance.
- 3
Anyone looking to add volume without the recovery cost of heavy compound lifts.
Cable Machine Circuit
A simple cable-only routine for beginners. Perform 2-3 times per week with at least one rest day between sessions.
All Cable Exercises (114)
Cable Fly
Cable
Incline Cable Fly
Cable
Cable Crossover
Cable
Low-to-High Cable Fly
Cable
High-to-Low Cable Fly
Cable
Cable Pullover
Cable
One-Arm Cable Crossover
Cable
Standing Cable Press
Cable
Incline Cable Press
Cable
Decline Cable Fly
Cable
Lying Cable Fly
Cable
Incline Cable Crossover
Cable
Lat Pulldown
Cable
Seated Cable Row
Cable
Close-Grip Lat Pulldown
Cable
Straight-Arm Pulldown
Cable
Single-Arm Cable Row
Cable
Reverse-Grip Lat Pulldown
Cable
Single-Arm Lat Pulldown
Cable
Wide-Grip Cable Row
Cable
Cable Shrug
Cable
Face Pull with External Rotation
Cable
Bent-Arm Pulldown
Cable
Kneeling Cable Pulldown
Cable
Get a Plan Using Cable Equipment
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