Exercise library · Cable
Cable exercises
Constant tension through the whole movement, and an angle for almost anything.
Tap an exercise to see how it's done.
Chest2
Back7
Cable shrug
Videoalso called kabelaxelryckClose grip cable pulldown
Videoalso called kabellatsdrag smalt grepp, narrow grip cable pulldownClose grip seated cable row
Videoalso called sittande kabelrodd, seated cable row, cable row, close grip cable row, close grip row, narrow grip row, v-bar row, smal rodd, smal kabelrodd, rodd smalt grepp, rodd smalt grepSingle arm cable row
VideoStraight arm pulldown
Videoalso called kabel pulloverWide grip cable pulldown
Videoalso called latsdrag i kabel, kabellatsdrag, cable pulldownWide grip seated cable row
Videoalso called wide grip cable row, wide grip seated row, bred kabelrodd, bred rodd, rodd brett grepp, kabelrodd brett grepp
Shoulders4
Biceps2
Triceps3
Glutes3
Abs3
How to train with cables
The cable keeps the tension on through the whole movement. With a dumbbell the weight always pulls straight down, so a curl gets easy at the top and a lateral raise easy at the bottom. With a cable the weight pulls along the cable, so your muscles work all the way.
Because you can move the pulley up and down and face any direction, there is an angle for almost everything: cable flyes for your chest, the seated cable row and the single-arm cable row for your back, the face pull and cable lateral raise for your shoulders, the cable pushdown and cable curl for your arms, and the Pallof press and cable crunch for your abs.
Cables fit best after the heavy exercises, when you want to work one muscle at a time with control.
Common mistakes
- Leaning into the weight. If you stand too close or lean too far, your bodyweight does the pulling. Find a stable stance first.
- Letting the weight snap back. Let it return as calmly as you pulled it, otherwise you lose half the benefit of the cable.
Want them set out in a programme?
Tell BIP what equipment you have, and BIP builds a weekly programme from exactly what you can use, with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.
Create a programme →