Exercises · Equipment · Updated
Cable exercises
On a cable the resistance stays even through the whole range of motion, including the position where a dumbbell gets lighter. That makes cable exercises great for isolation work such as lateral raises, triceps pushdowns and flyes. The lat pulldown and seated cable row are staples of back training.
- Exercises
- 59 exercise pages
- Muscle groups
- Back, Triceps, Abs
- Most logged exercise
- Seated Cable Row
Attachments and settings
The cable height and attachment change the exercise more than many people think. A rope lets the wrists rotate in pushdowns and face pulls, a straight bar is the heaviest option for pushdowns and a V-handle gives a neutral grip for rows and pulldowns. With a single handle you can do lateral raises, crossovers and one-arm rows.
Setting the cable at chest height or lower puts the resistance at a different point of the range of motion. For example, a lateral raise from a low cable loads the shoulder at the bottom, where a dumbbell is at its lightest.
Most-logged cable exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train with cables
Cable stack increments are often 5–10 kg, which is a big jump in isolation exercises. Add reps to the top of the range first and only then add weight. SisuLift suggests the next weight based on your gym's weight increments, and you can save the cable's own increment in your training location details.
Example workout from the most-logged exercises
A full-body workout with one piece of equipment: the most-logged exercise for each muscle group. Sets, reps and rest are the same ones SisuLift uses for a general fitness goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Cable Row | 3–4 | 8–12 | 2.5 min |
| Cable Curl | 3 | 10–15 | 1.5 min |
| Cable Pushdown | 3 | 10–15 | 1.5 min |
| Cable Crunch | 3 | 10–15 | 1.5 min |
| Cable Face Pull | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 30–32 sets per week. The rep ranges are those for general fitness and fat loss.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All cable exercises (59)
Every exercise with a guide page in the exercise library, grouped by muscle group. The muscle group heading takes you to all of its exercises.
Back13 exercises
- Seated Cable RowCable
- Cable Lat Pulldown with V-barCable
- Wide Grip Lat PulldownCable
- Cable Neutral Grip Lat PulldownCable
- Cable Pulldown (pro lat bar)Cable
- Cable Straight Arm PulldownCable
- Underhand Lat Pulldown machineCable
- Cable one arm lat pulldownCable
- Cable Lying Extension Pullover (with rope attachment)Cable
- Cable Seated Supine grip RowCable
- Cable Straight Arm Pulldown (with rope attachment)Cable
- Cable Reverse grip Straight Back Seated High RowCable
- Cable PulldownCable
Triceps11 exercises
- Cable PushdownCable
- Cable Rope PushdownCable
- Cable Pushdown (with rope attachment)Cable
- Cable Overhead Extension (Straight)Cable
- Cable Overhead Triceps Extension (rope attachment)Cable
- Cable Overhead Triceps Extension Straight BarCable
- Cable V-Bar PushdownCable
- Cable Triceps KickbackCable
- Cable Reverse grip PushdownCable
- Cable Rope High Pulley Overhead Triceps ExtensionCable
- Cable Jack Hammer PushdownCable
Abs9 exercises
Shoulders9 exercises
Chest6 exercises
Biceps4 exercises
Glutes3 exercises
Forearm3 exercises
Adductors1 exercise
Frequently asked
Why do exercises on a cable?
A cable keeps the resistance even through the whole range of motion, and you can adjust the angle so the resistance hits exactly the point you want to load. The exercises are safe and easy to learn, and changing the weight takes a second. The most-logged cable exercise among SisuLift users is Seated Cable Row.
Which attachment for which exercise?
A rope suits triceps pushdowns, overhead extensions, face pulls and cable crunches. A straight bar suits lat pulldowns, pushdowns and curls, a V-handle rows and close-grip pulldowns, and a single handle lateral raises, crossovers and one-arm exercises.
Why do cable weights feel different in different gyms?
Cable machines have different pulley ratios: on some the stack weight transfers to the handle directly, on others only half or less. That is why 30 kg on one cable can equal 15 kg on another. Compare weights on the same cable at the same gym so your progress shows correctly.
Can you do a whole workout on a cable?
Yes. With a cable you can do a squat-like movement, a pull-through for the hips, presses, rows, pulldowns and every isolation exercise. A cable does not replace the heaviest leg exercises, but for general fitness and muscle growth it goes a long way.
What is a cable crossover machine?
A cable crossover is a machine with two opposing cables whose handles can be set at different heights. It is used for chest flyes from high, middle and low positions, rear delt crossovers and face pulls.