---
title: "Cable exercises"
description: "Cable exercises: lat pulldowns, rows, flyes, pushdowns and curls. Technique on video and how to pick the right pulley height."
locale: en
url: "https://hi.fitness/exercises/equipment/cable"
count: 105
type: equipment
code: CABLE
---

# Cable exercises

A cable station is a weight stack tied to a cable. A dumbbell and a barbell always pull straight
down; a cable pulls whichever way you route it - and you are the one routing it, by picking the
pulley height, the handle and the spot you stand in.

That is why the same flye shows up in the atlas separately as a high, a mid and a low version,
even when the handle is identical. Before you pick an exercise by name, read the first step of the
description: it tells you where to clip the handle, and it decides where in the range the work is
hardest.

## Why the line of the cable is what makes the exercise

With a free weight, what decides where a movement is hardest is how your body sits relative to
vertical, because gravity only pulls one way. On a cable you pick that direction yourself. The same
handle clipped high, at chest height and down by the floor loads three different pieces of the same
arc, and the name of the exercise changes along with the anchor.

The second consequence is that tension never disappears anywhere in the range. On a dumbbell curl
the weight hangs over your elbow at the top and the muscle gets a split second of relief. A cable
pulls the same at every height, so there is no break - hence the way a set feels afterward, and
hence how popular cables are at the end of a session.

The third thing is purely practical: a cable gives you resistance where a free weight cannot. A
pull-through loads hip extension horizontally, a kickback has something to work against while you
stand, and taking your arms back over your head keeps tension on the lats through the whole arc. You
cannot reproduce any of those three with a dumbbell in a way that makes sense.

## Which handle should you pick?

In the exercise names in this atlas the handle sits right next to the setup: straight bar, V-handle,
rope, EZ bar, stirrups. A straight bar holds your wrists in one position and usually lets you use
the most weight. A rope lets your hands separate at the end of the movement and rotate your wrists,
which on pushdowns or kneeling pulldowns simply feels better to a lot of people. A V-handle puts
your hands in a neutral position, and an EZ bar is the compromise for wrists that a straight bar
bothers.

Stirrups are their own category, because they force you to work one side at a time. Beyond the
comfort, that gives you simple feedback: at the same weight you see immediately which side finishes
the set first. If your gym only has a few handles, a straight bar plus a rope will cover most of the
positions on this list.

One last detail that saves a lot of confusion: the number on the stack does not travel between gyms.
Cable stations differ in how the pulleys are geared, so twenty kilos on one machine is not the same
as twenty on another. Compare your results within one station, not between clubs.

## Common mistakes

- **Pulley set at the wrong height** - The height of the anchor decides where in the range the movement is hardest. High, mid and low flyes are three different exercises, even with the same handle and the same weight.
- **No stable base** - The cable pulls you toward the stack. Feet apart, one foot slightly forward, soft knees - that is part of the exercise, not an extra. Skip it and your whole body takes the load instead of the working muscle.
- **A bent elbow where it should be straight** - On a straight-arm pulldown all it takes is bending the elbows and the movement turns into a triceps pushdown. The arm stays straight from start to finish.

## Progress the movement

1. **Work out what one plate is worth** - The same stack is a small step on a lat pulldown and a very big one on a single-arm lateral raise. Before you decide how to add weight, check what fraction of your working weight one plate actually is.
2. **When the jump is too big, change the line of pull** - Moving the pulley one hole shifts the hardest point of the movement without touching the weight. That is an axis a barbell does not have, and usually a better step than jumping a whole plate.
3. **Use the fact that the stack changes in a second** - You move the pin without putting the handle down and without leaving your position, so a set can keep going after the weight stops moving. That is why drop sets are mostly done on cables.

## By equipment

- [Lats](https://hi.fitness/exercises/muscles/lats) - 18 exercises
- [Triceps](https://hi.fitness/exercises/muscles/triceps) - 18 exercises
- [Upper back](https://hi.fitness/exercises/muscles/upper-back) - 17 exercises
- [Biceps](https://hi.fitness/exercises/muscles/biceps) - 13 exercises
- [Mid chest](https://hi.fitness/exercises/muscles/chest) - 9 exercises
- [Side delts](https://hi.fitness/exercises/muscles/side-delts) - 6 exercises
- [Core](https://hi.fitness/exercises/muscles/core) - 5 exercises
- [Front delts](https://hi.fitness/exercises/muscles/front-delts) - 5 exercises
- [Quads](https://hi.fitness/exercises/muscles/quads) - 4 exercises
- [Hamstrings](https://hi.fitness/exercises/muscles/hamstrings) - 3 exercises
- [Glutes](https://hi.fitness/exercises/muscles/glutes) - 2 exercises
- [Rear delts](https://hi.fitness/exercises/muscles/rear-delts) - 2 exercises
- [Calves](https://hi.fitness/exercises/muscles/calves) - 1 exercises
- [Forearms](https://hi.fitness/exercises/muscles/forearms) - 1 exercises
- [Upper chest](https://hi.fitness/exercises/muscles/upper-chest) - 1 exercises

## All Cable exercises

- [Cable Pushdown](https://hi.fitness/exercises/cable-pushdown) - Triceps · Cable
- [Lat Pull Down Normal Grip](https://hi.fitness/exercises/lat-pull-down-normal-grip) - Lats · Cable
- [Cable Overhead Extension Rope](https://hi.fitness/exercises/cable-overhead-extension-rope) - Triceps · Cable
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Cable Individual Glute Kickbacks](https://hi.fitness/exercises/cable-individual-glute-kickbacks) - Glutes · Cable
- [Seated Cable Row V Bar Machine](https://hi.fitness/exercises/seated-cable-row-v-bar-machine) - Upper back · Cable
- [Cable Assisted Inverse Leg Curl](https://hi.fitness/exercises/cable-assisted-inverse-leg-curl) - Hamstrings · Cable
- [Cable Machine High to Low](https://hi.fitness/exercises/cable-machine-high-to-low) - Mid chest · Cable
- [Cable Triceps Push Down Straight Bar](https://hi.fitness/exercises/cable-triceps-push-down-straight-bar) - Triceps · Cable
- [High Cable Kneeling Crunch](https://hi.fitness/exercises/high-cable-kneeling-crunch) - Core · Cable
- [Lat Pull Down Wide Grip](https://hi.fitness/exercises/lat-pull-down-wide-grip) - Lats · Cable
- [Cable Pull Through](https://hi.fitness/exercises/cable-pull-through) - Glutes · Cable
- [Cable Seated Row](https://hi.fitness/exercises/cable-seated-row) - Upper back · Cable
- [Cable Lateral Raises](https://hi.fitness/exercises/cable-lateral-raises) - Side delts · Cable
- [Reverse Grip Lat Pull Down](https://hi.fitness/exercises/reverse-grip-lat-pull-down) - Lats · Cable
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Lat Pull Down Close Grip](https://hi.fitness/exercises/lat-pull-down-close-grip) - Lats · Cable
- [Cable Hamstring Curl](https://hi.fitness/exercises/cable-hamstring-curl) - Hamstrings · Cable
- [V Bar Lat Pull Down](https://hi.fitness/exercises/v-bar-lat-pull-down) - Lats · Cable
- [Cable Reverse Grip Pushdown](https://hi.fitness/exercises/cable-reverse-grip-pushdown) - Triceps · Cable
- [Cable Straight Arm Pulldown](https://hi.fitness/exercises/cable-straight-arm-pulldown) - Lats · Cable
- [Cable Low Seated Row](https://hi.fitness/exercises/cable-low-seated-row) - Upper back · Cable
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable
- [Cable Middle Fly](https://hi.fitness/exercises/cable-middle-fly) - Mid chest · Cable
- [Cable Single Leg Deadlift](https://hi.fitness/exercises/cable-single-leg-deadlift) - Hamstrings · Cable
- [Cable Calve Raise](https://hi.fitness/exercises/cable-calve-raise) - Calves · Cable
- [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable
- [Cable Triceps Push Down V Bar](https://hi.fitness/exercises/cable-triceps-push-down-v-bar) - Triceps · Cable
- [Cable Low Fly](https://hi.fitness/exercises/cable-low-fly) - Mid chest · Cable
- [Straight Bar Cable Pull Down](https://hi.fitness/exercises/straight-bar-cable-pull-down) - Lats · Cable
- [Cable Rear Delt Fly](https://hi.fitness/exercises/cable-rear-delt-fly) - Rear delts · Cable
- [Cable Triceps Overhead Extension (EZ Bar)](https://hi.fitness/exercises/cable-triceps-overhead-extension-ez-bar) - Triceps · Cable
- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Cable
- [Cable Preacher Curl](https://hi.fitness/exercises/cable-preacher-curl) - Biceps · Cable
- [Standing Cable Oblique Twist](https://hi.fitness/exercises/standing-cable-oblique-twist) - Core · Cable
- [Cable Reverse Curl](https://hi.fitness/exercises/cable-reverse-curl) - Biceps · Cable
- [Cable Triceps Push Down EZ Bar](https://hi.fitness/exercises/cable-triceps-push-down-ez-bar) - Triceps · Cable
- [Cable Twist](https://hi.fitness/exercises/cable-twist) - Core · Cable
- [Cable Upper Chest Crossover](https://hi.fitness/exercises/cable-upper-chest-crossover) - Mid chest · Cable
- [Bicep Curl Low Cable Machine Normal Grip](https://hi.fitness/exercises/bicep-curl-low-cable-machine-normal-grip) - Biceps · Cable
- [Cable Bent Over Row](https://hi.fitness/exercises/cable-bent-over-row) - Upper back · Cable
- [Incline Bench Cable Fly](https://hi.fitness/exercises/incline-bench-cable-fly) - Upper chest · Cable
- [Single Arm Standing Low Cable Row](https://hi.fitness/exercises/single-arm-standing-low-cable-row) - Upper back · Cable
- [Flat Bench Cable Fly](https://hi.fitness/exercises/flat-bench-cable-fly) - Mid chest · Cable
- [Cable Close Grip Curl](https://hi.fitness/exercises/cable-close-grip-curl) - Biceps · Cable
- [Cable Pulldown](https://hi.fitness/exercises/cable-pulldown) - Lats · Cable
- [Cable Lying Triceps Extension](https://hi.fitness/exercises/cable-lying-triceps-extension) - Triceps · Cable
- [Cable One Arm Lat Pulldown](https://hi.fitness/exercises/cable-one-arm-lat-pulldown) - Lats · Cable
- [Cable Upright Row with Straight Bar](https://hi.fitness/exercises/cable-upright-row-with-straight-bar) - Side delts · Cable
- [Cable Triceps Push Down Elbow Out (V Bar)](https://hi.fitness/exercises/cable-triceps-push-down-elbow-out-v-bar) - Triceps · Cable
- [Cable Upright Row with EZ Bar](https://hi.fitness/exercises/cable-upright-row-with-ez-bar) - Side delts · Cable
- [Straight Bar Cable Row Normal Grip](https://hi.fitness/exercises/straight-bar-cable-row-normal-grip) - Upper back · Cable
- [Cable Reverse Grip Triceps Pushdown (EZ Bar)](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-ez-bar) - Triceps · Cable
- [Seated Normal Grip Row Machine](https://hi.fitness/exercises/seated-normal-grip-row-machine) - Upper back · Cable
- [Cable Triceps Push Down EZ Bar Close Grip](https://hi.fitness/exercises/cable-triceps-push-down-ez-bar-close-grip) - Triceps · Cable
- [Straight Bar Cable Row Close Grip](https://hi.fitness/exercises/straight-bar-cable-row-close-grip) - Upper back · Cable
- [Cable One Arm Bent Over Row](https://hi.fitness/exercises/cable-one-arm-bent-over-row) - Upper back · Cable
- [Cable Triceps Push Down EZ Bar Wide Grip](https://hi.fitness/exercises/cable-triceps-push-down-ez-bar-wide-grip) - Triceps · Cable
- [Cable Reverse Grip Triceps Push Down Straight Bar on Crossover](https://hi.fitness/exercises/cable-reverse-grip-triceps-push-down-straight-bar-on-crossover) - Triceps · Cable
- [Cable Lying Fly](https://hi.fitness/exercises/cable-lying-fly) - Mid chest · Cable
- [Cable Standing Up Straight Crossovers](https://hi.fitness/exercises/cable-standing-up-straight-crossovers) - Mid chest · Cable
- [Tricep Cable Kickback on Crossover Machine](https://hi.fitness/exercises/tricep-cable-kickback-on-crossover-machine) - Triceps · Cable
- [Cable Neutral Grip Kickback](https://hi.fitness/exercises/cable-neutral-grip-kickback) - Triceps · Cable
- [Cable Lying Triceps Extension (Low)](https://hi.fitness/exercises/cable-lying-triceps-extension-low) - Triceps · Cable
- [Cable Alternate Triceps Extension](https://hi.fitness/exercises/cable-alternate-triceps-extension) - Triceps · Cable
- [Cable Goblet Squat](https://hi.fitness/exercises/cable-goblet-squat) - Quads · Cable
- [Cable Bent Over Reverse Grip Row](https://hi.fitness/exercises/cable-bent-over-reverse-grip-row) - Upper back · Cable
- [Cable Underhand Pulldown Wide Grips](https://hi.fitness/exercises/cable-underhand-pulldown-wide-grips) - Lats · Cable
- [Cable Rear Pulldown](https://hi.fitness/exercises/cable-rear-pulldown) - Lats · Cable
- [Behind Neck Lat Pull Down Machine](https://hi.fitness/exercises/behind-neck-lat-pull-down-machine) - Lats · Cable
- [Cable Twin Handle Parallel Grip Lat Pulldown](https://hi.fitness/exercises/cable-twin-handle-parallel-grip-lat-pulldown) - Lats · Cable
- [Diagonal Chop Cable](https://hi.fitness/exercises/diagonal-chop-cable) - Core · Cable
- [Cable Twist (Up-down)](https://hi.fitness/exercises/cable-twist-up-down) - Core · Cable
- [Standing Lat Cable Pull Over](https://hi.fitness/exercises/standing-lat-cable-pull-over) - Lats · Cable
- [Cable Lying Extension Pullover (With Cables Attachment)](https://hi.fitness/exercises/cable-lying-extension-pullover-with-cables-attachment) - Lats · Cable
- [Cable Leaning Lateral Raise](https://hi.fitness/exercises/cable-leaning-lateral-raise) - Side delts · Cable
- [Single Arm Cable Row Left](https://hi.fitness/exercises/single-arm-cable-row-left) - Upper back · Cable
- [Single Arm Cable Row Right](https://hi.fitness/exercises/single-arm-cable-row-right) - Upper back · Cable
- [Cable Bench Fly Press](https://hi.fitness/exercises/cable-bench-fly-press) - Mid chest · Cable
- [Cable Seated One Arm Alternate Row](https://hi.fitness/exercises/cable-seated-one-arm-alternate-row) - Upper back · Cable
- [Cable Y Raise](https://hi.fitness/exercises/cable-y-raise) - Front delts · Cable
- [Cable Seated Supine Grip Row](https://hi.fitness/exercises/cable-seated-supine-grip-row) - Upper back · Cable
- [Cable Split Squat](https://hi.fitness/exercises/cable-split-squat) - Quads · Cable
- [Cable Seated on Floor Row](https://hi.fitness/exercises/cable-seated-on-floor-row) - Upper back · Cable
- [Cable Reverse Grip Straight Back Seated High Row](https://hi.fitness/exercises/cable-reverse-grip-straight-back-seated-high-row) - Upper back · Cable
- [Cable Pulldown (Pro Lat Bar)](https://hi.fitness/exercises/cable-pulldown-pro-lat-bar) - Lats · Cable
- [Biceps Curl Cable Wide Grip](https://hi.fitness/exercises/biceps-curl-cable-wide-grip) - Biceps · Cable
- [Biceps Curl Cable Wide Grip Crossover Machine](https://hi.fitness/exercises/biceps-curl-cable-wide-grip-crossover-machine) - Biceps · Cable
- [Cable Reverse Grip Triceps Pushdown Back Side Pov](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-back-side-pov) - Triceps · Cable
- [EZ Bar Cable Curl Wide Grip](https://hi.fitness/exercises/ez-bar-cable-curl-wide-grip) - Biceps · Cable
- [EZ Bar Cable Curl Wide Grip Crossover Machine](https://hi.fitness/exercises/ez-bar-cable-curl-wide-grip-crossover-machine) - Biceps · Cable
- [Cable Overhead Curl](https://hi.fitness/exercises/cable-overhead-curl) - Biceps · Cable
- [Cable One Arm Inner Biceps Curl](https://hi.fitness/exercises/cable-one-arm-inner-biceps-curl) - Biceps · Cable
- [Cable Standing Leg Extension](https://hi.fitness/exercises/cable-standing-leg-extension) - Quads · Cable
- [Cable Bent Over One Arm Lateral Raise](https://hi.fitness/exercises/cable-bent-over-one-arm-lateral-raise) - Side delts · Cable
- [Cable Seated Rear Lateral Raise](https://hi.fitness/exercises/cable-seated-rear-lateral-raise) - Side delts · Cable
- [Low Cable Overhead Flyes](https://hi.fitness/exercises/low-cable-overhead-flyes) - Front delts · Cable
- [Cable One Arm Front Raise](https://hi.fitness/exercises/cable-one-arm-front-raise) - Front delts · Cable
- [Cable One Arm Chest Fly Bent](https://hi.fitness/exercises/cable-one-arm-chest-fly-bent) - Mid chest · Cable
- [Cable Palm Rotational Row](https://hi.fitness/exercises/cable-palm-rotational-row) - Upper back · Cable

_100 / 105 - https://hi.fitness/exercises/equipment/cable_