Cables exercises

Cables: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What cable machines are for

A cable machine runs a handle over pulleys to a weight stack. Unlike free weights, the cable pulls in whatever direction you set, so the tension stays on through the whole movement and can come from any angle. That makes cables ideal for isolation work, rotation and pulling.

Technique and safety

Set the pulley height to match the direction you want to resist, step far enough away to keep tension at the start, and move smoothly; do not let the stack slam down between reps.

Five to start with

  1. 1
    IntermediateCable Crossover

    Chest flies with constant tension.

  2. 2
    BeginnerSeated Cable Row

    A steady row for the back.

  3. 3
    BeginnerTriceps Rope Pushdown

    The classic cable triceps exercise.

  4. 4
    BeginnerCable Glute Kickback

    Isolates the glutes with steady tension.

  5. 5
    BeginnerSingle-Arm Cable Lateral Raise

    Side-delt work that stays loaded at the bottom.

All 100+ cable exercises