Cable and Machine Exercises
Constant-tension work for every muscle group, with form shown.
36 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerLeg PressQuads, Glutes · Leg Press Machine→02BeginnerLeg ExtensionQuads · Machine→03BeginnerLeg CurlHamstrings · Machine→04BeginnerStanding Calf RaiseCalves · Step or Machine→05BeginnerLat PulldownLats, Back, Biceps · Cable Machine→06BeginnerSeated Cable RowMid-Back, Lats, Biceps · Cable Machine→07BeginnerFace PullRear Delts, Upper Back · Cable + Rope→08BeginnerTriceps PushdownTriceps · Cable Machine→09IntermediateHack SquatQuads, Glutes · Hack Squat Machine→10BeginnerSeated Calf RaiseCalves (Soleus) · Machine or Dumbbell on Knee→11BeginnerMachine Chest PressChest, Triceps · Chest Press Machine→12IntermediateCable Fly (High-to-Low)Lower Chest · Cable Machine→13IntermediateCable Fly (Low-to-High)Upper Chest · Cable Machine→14BeginnerPec DeckChest · Pec Deck Machine→15BeginnerMachine Shoulder PressShoulders, Triceps · Shoulder Press Machine→16IntermediateCable Lateral RaiseSide Delts · Cable Machine→17BeginnerSingle-Arm Cable RowLats, Mid-Back · Cable Machine→18IntermediateStraight-Arm PulldownLats · Cable Machine→19BeginnerNeutral-Grip PulldownLats, Back, Biceps · Cable Machine→20IntermediateRope Hammer CurlBiceps, Brachialis, Forearms · Cable + rope→21BeginnerOverhead Cable Triceps ExtensionTriceps · Cable + rope→22BeginnerCable CurlBiceps · Cable + straight bar→23IntermediateCable Rear Delt FlyRear Delts · Cable crossover→24BeginnerSeated Hip AbductionGlute Medius · Machine→25BeginnerCable Pull-ThroughGlutes, Hamstrings · Cable + rope→26BeginnerPallof PressCore, Obliques · Cable→27IntermediateIncline Cable FlyChest, Shoulders · Cable crossover + incline bench→28IntermediateCable CrossoverChest · Cable crossover→29IntermediateBelt SquatQuads, Glutes · Belt squat machine or setup→30BeginnerBand Pull-ApartRear Delts, Upper Back · Resistance band→31BeginnerStraight-Arm Lat PushdownLats · Cable + bar→32IntermediateKneeling Cable CrunchAbs · Cable + rope→33IntermediateCable WoodchopObliques, Core · Cable→34BeginnerBanded Lateral WalkGlute Medius, Hips · Resistance band→35IntermediateCable Upright RowTraps, Shoulders · Cable + rope→36AdvancedGlute Ham RaiseHamstrings, Glutes · GHD machine→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
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