Cable Workout Exercises Anatomy

This is a complete list/menu of Cable exercises for men or women. If you need to discuss how to perform these Cable exercises please post them in our Exercise Forum under the heading of the exercise.

Cable Exercises

Cable exercises are a great way to implement variety into a workout. Cables are usually attached to a type of universal machine or can be a standalone machine. Cable machines can be used as an entire home workout gym as hundreds of exercises can be performed with hand grips, bars or leg attachments. Cables are not effected by gravity and can be complementary to dumbbells.

Picture

Name of Exercise

Muscle Groups

Weighted Cable Ball Crunch- Cable Exercise: Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Body Weight, Upper Body, Washboard, Cable,

High to Low Woodchoppers- Cable Exercise: Start by standing perpindicular to the cable machine while the cable is place in the top position. Now with both hands, grab the cable and bring it across your body from the top t...

Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, D-Handle,

Low to High Woodchoppers- Cable Exercise: Stand upright with the cable perpindicular to your foot. Now with two arms grab the weight and use ONLY your abdominals to do the twisting. You may find that your shoulders are d...

Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, Washboard,

Cable Crunches- Cable Exercise:
Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down in front of the pulley. Your hands should be at the sides of your head. From this posit...

Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Cable, Rope, Upper Body,

Close Grip Pulldowns- Cable Exercise:
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii ,Arms, V-Grip, Cable, Compound, Upper Body,

Lat Pulldown- Cable Exercise: Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, Cable, Compound, Wide Grip, Upper Body,

Seated Row- Cable Exercise: To begin the seated row take hold of the handles of your favourite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, V-Grip, Cable, Compound, Upper Body,

Straight Arm Pulldowns- Cable Exercise: Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w...

Back, Latissimus Dorsi, Rhomboids, Isolation, Cable, Straight Bar, Upper Body,

Lying Cable Curls- Cable Exercise: Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e...

Biceps Brachii, Brachalis, Isolation, Arms, Cable, Upper Body,

One Arm Cable Curls- Cable Exercise: Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ...

Biceps Brachii, Brachialis, Arms, Isolation, Cable, Upper Body,

Cable Curls- Cable Exercise:
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...

Biceps Brachii, Forearm, Arms, Isolation, Cable, Straight Bar, Upper Body,

Lying Down Cable Curls- Cable Exercise: Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ...

Brachialis, Biceps Brachii, Arms, Isolation, Cable, Upper Body,

Cable Crossovers- Cable Exercise:
Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Upward Cable Crossovers- Cable Exercise:
Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Cable Pullovers- Cable Exercise: Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your...

Chest, Serratus Anterior, Rib Cage, Pectoralis Major, Cable, Compound, Upper Body,

Cable Bent-Leg Deadlift- Cable Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

Cable Side Bends- Cable Exercise: Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight and use your opposing oblique muscle to do the action of contracting. Exhale until you a...

Obliques, Abdominal, Belly, Stomach, Cable, Isolation, Upper Body,

Cable Squats- Cable Exercise: To perform Cable Squats stand upright with the straight bar in a curled position. ...

Quadricep, Thigh, Rectus Femoris, Hamstrings, Cable, Stabilizers, Pulley, Universal, Machine,

Side Raises- Cable Exercise: Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)...

Shoulder, Shoulders, Medial Deltoids, Isolation, Dumbbell, Upper Body, Cable,

Two Foot Long Jump- Cable Exercise: To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw...

Thigh, Quadricep, Rectus Femoris, Hamstrings, Cables, Plyos, Plyometrics, Bodyweight, Home,

Cable Trapezius Upright Row- Cable Exercise: To perform the trapezius exercise cable upright row begin with a straight bar attached to a cable machine and bring the bar up to the starting position as shown. Now slowly bring ...

Trapezius, Cable, Front Shoulder, Anterior Deltoid, Deltoid, Shoulder, Isolation,

One Arm Reverse Pulldowns- Cable Exercise: Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri...

Triceps, Arms, Isolation, Cable, D-Handle, Upper Body,

Tricep Pulldowns- Cable Exercise: Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh...

Triceps, Arms, Isolation, Cable, Upper Body,

Angled Cable Triceps Extension- Cable Exercise:
Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ...

Triceps, Arms, Isolation, Cable, Upper Body,

Cable Incline Pulldowns- Cable Exercise: Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex...

Triceps, Isolation, Cable, Arms, Upper Body,

Overhead Cable Extensions- Cable Exercise:
Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. B...

Triceps, Isolation, Cable, Rope, Upper Body,

Incline Cable Triceps Extensions- Cable Exercise:
Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your...

Triceps, Isolation, Cable, Rope, Upper Body,

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