Short answer
The best cable machine exercises are the crossover, single-arm press, lat pulldown, seated row, face pull, curl, triceps pushdown, lateral raise, pull-through, kickback, squat, woodchop, Pallof press and crunch. Set the pulley height for each move and keep the cable in line with the muscle you work.
Key takeaways
- Pulley height decides the muscle you work.
- Cables keep tension through the whole rep.
- A cable machine covers every muscle group.
Before you buy, see our best cable machines and compact home gyms.
Cable Machine Exercises: Pulley Height, Ratio and Attachments
- High pulley: pulldowns, pushdowns, face pulls, high-to-low crossovers.
- Middle: presses, Pallof presses, woodchops.
- Low pulley: curls, rows, pull-throughs, kickbacks, squats.
- Ratio: on a 2:1 functional trainer, 100 lb on the stack feels like 50 lb at the handle.
- Attachments: D-handles, rope, straight bar, lat bar and ankle strap cover every move below.
Chest and Shoulder Exercises
| Exercise | Pulley | Key cue |
|---|---|---|
| Cable crossover | High or middle | Soft elbows, hands meet in front of the chest |
| Single-arm press | Middle | Staggered stance, press straight ahead |
| Face pull | High, rope | Pull to the eyes, elbows high and wide |
| Lateral raise | Low, D-handle | Lift to shoulder height, slow on the way down |
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Back and Arm Exercises
| Exercise | Pulley | Key cue |
|---|---|---|
| Lat pulldown | High, lat bar | Pull to the upper chest, chest up |
| Seated row | Low, row bar | Pull to the lower ribs, squeeze the shoulder blades |
| Biceps curl | Low, straight bar | Elbows still at the sides |
| Triceps pushdown | High, rope | Elbows pinned, spread the rope at the bottom |
Leg, Glute and Core Exercises
| Exercise | Pulley | Key cue |
|---|---|---|
| Pull-through | Low, rope | Hinge at the hips, drive them forward |
| Glute kickback | Low, ankle strap | Small range, squeeze at the top |
| Cable squat | Low, bar or rope | Sit back, chest up |
| Woodchop | High or low | Rotate from the hips and trunk |
| Pallof press | Middle | Press out and resist the twist |
| Cable crunch | High, rope | Curl the ribs to the hips, hips still |
A Simple Full-Body Cable Workout
Two or three times a week: 3 sets of 10 to 15 reps of the cable squat, single-arm press, seated row, pull-through and face pull, then 2 sets of Pallof presses each side. The CDC recommends muscle-strengthening activity on at least two days a week, and the National Institute on Aging explains why strength work matters as we age.
Cable Machines for These Exercises
Three picks from our rankings.
Best cable crossover
Valor Fitness BD-61 Cable Crossover
FitScore 64.6/100
Two 17-position columns, a lat pulldown, a row bar and a pull-up station. Ranked #1 in our best cable machine guide, FitScore 64.6 for that intent.
Check Price on AmazonBest dual-stack trainer
Titan Fitness Functional Trainer
FitScore 52.6/100
Two 200 lb stacks in 10 lb steps, 20 numbered pulley heights and six attachments. Ranked #3 in our best cable machine guide, FitScore 52.6 for that intent.
Check Price on AmazonBest for small rooms
Tonal 2
FitScore 65.1/100
Digital resistance on two wall-mounted arms with a spotter mode. Ranked #2 in our best compact home gym guide, FitScore 65.1 for that intent.
Check Price on AmazonChecklist Before You Buy
5 checks
Tap a number to check off that step.
- 01
Set the pulley height for each exercise.
- 02
Check the ratio of your machine.
- 03
Keep the cable in line with the working muscle.
- 04
Control the return of every rep.
- 05
Log load and reps.
Common Mistakes to Avoid
Mistake 1Leaning back to move the stack.
Mistake 2Letting the weights slam between reps.
Mistake 3Using the same pulley height for every move.
Mistake 4Ignoring the 2:1 ratio when comparing loads.
Mistake 5Skipping the legs because it is a cable machine.
The Bottom Line
- Cables keep tension through the whole rep, unlike free weights at the top.
- Pulley height changes the angle and the muscle you work.
- A 2:1 ratio halves the load you feel: check your machine.
- Adults should train muscles at least twice a week, per the CDC.
Our Top Picks
Best cable crossoverValor Fitness BD-61 Cable CrossoverFitScore64.6/100Check on Amazon- Best dual-stack trainerTitan Fitness Functional TrainerFitScore52.6/100Check on Amazon
- Best for small roomsTonal 2FitScore65.1/100Check on Amazon
Frequently Asked Questions
Crossovers, presses, pulldowns, rows, face pulls, curls, pushdowns, lateral raises, pull-throughs, kickbacks, squats, woodchops, Pallof presses and crunches.
Yes: constant tension and easy load changes make them effective for every muscle group.
Yes: pair a squat or pull-through, a press, a row and a core move, two or three times a week.
Many functional trainers use a 2:1 ratio, which halves the load at the handle and doubles the cable travel.
D-handles, a rope, a straight bar, a lat bar and an ankle strap cover almost every exercise.
Both work; cables add constant tension and angles that free weights cannot, free weights train balance.
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