Cable exercises
38 exercises in our library need nothing more than a cable machine. They're grouped below by the main muscle group they train. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 33 · Intermediate 5.
By muscle group
Glutes (2 exercises)
- Cable Glute Kickback Beginner
- Cable Hip Abduction Beginner
Back (10 exercises)
- Cable Rope Straight-Arm Pulldown Beginner
- Cable Shrug-In Beginner
- Close-Grip Lat Pulldown Beginner
- Face Pull Beginner
- Lat Pulldown Beginner
- Seated Cable Row Beginner
- Single-Arm Cable Lat Pulldown Beginner
- Single-Arm Seated Cable Row Beginner
- Straight-Arm Pulldown Beginner
- Underhand Cable Lat Pulldown Beginner
Shoulders (4 exercises)
- Cable Front Raise Beginner
- Cable Lateral Raise Beginner
- Cable Overhead Press Intermediate
- Cable Upright Row Intermediate
Chest (4 exercises)
- Cable Crossover Beginner
- Low-to-High Cable Fly Beginner
- Seated Cable Chest Fly Beginner
- Cable Bench Press Intermediate
Triceps (4 exercises)
- Cable Rope Triceps Pushdown Beginner
- Cable Triceps Pushdown Beginner
- Overhead Cable Triceps Extension Beginner
- Cable Skull Crusher Intermediate
Hamstrings (1 exercise)
- Cable Pull-Through Beginner
Abs (1 exercise)
- Kneeling Cable Crunch Beginner
Biceps (8 exercises)
- Bayesian Cable Biceps Curl Beginner
- Cable Concentration Curl Beginner
- Cable Curl Beginner
- Cable Hammer Curl Beginner
- Cable Rope Hammer Curl Beginner
- Reverse Cable Biceps Curl Beginner
- Single-Arm Cable Biceps Curl Beginner
- Cable Crucifix Curl Intermediate
Obliques (3 exercises)
- Cable Side Bend Beginner
- Cable Torso Rotation Beginner
- Pallof Press Beginner
Other muscles (1 exercise)
- Cable Hip Adduction Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Exercises by equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Machines · Smith machine · Resistance bands
By muscle
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)