Remember the first time you stepped into the gym and caught a glimpse of the cable machine?
We’ll bet that you looked at it with a mix of curiosity and intimidation, like a novice chef facing a gourmet kitchen. The problem isn’t just the overwhelming options, it’s finding the right recipe for success. Think of it like wanting to bake a cake but only having the ingredients for salad.
In this case, your upper body is the cake. So, let’s get the ingredients to bake it.
Here are the top 16 cable exercises for your upper body.
Time to cook up some gains!
Table of Contents
- 1 The 16 Best Upper Body Cable Exercises
- 1.1 Cable shoulder press
- 1.2 Cable lateral raise
- 1.3 Cable face pull
- 1.4 Seated cable row
- 1.5 Middle cable flys
- 1.6 Cable chest press
- 1.7 Incline cable chest press
- 1.8 Cable overhead triceps extension
- 1.9 Cable single-arm pushdown
- 1.10 Single-arm cable extension
- 1.11 High cable curls
- 1.12 Cable hammer curl
- 1.13 Cable spider curl
- 1.14 Rope crunch
- 1.15 Cable reverse crunch
- 1.16 Cable woodchop
- 2 Cable Machine Benefits
- 3 Anatomy of the Upper Body
- 4 FAQs About Upper Body Cable Exercises
The 16 Best Upper Body Cable Exercises
- Cable shoulder press
- Cable lateral raise
- Cable face pull
- Seated cable row
- Middle cable fly
- Cable chest press
- Incline cable chest press
- Cable overhead triceps extension
- Cable single-arm pushdown
- Single-arm cable extension
- High cable curls
- Cable hammer curl
- Cable spider curl
- Rope crunch
- Cable reverse crunch
- Cable woodchop
Cable shoulder press
Benefits of shoulder presses
- Targets the entire shoulder
- Minimizes joint stress
Targets the entire shoulder
The cable shoulder press is always mentioned among the top cable shoulder exercises, as it targets the front, middle, and rear delts, giving you comprehensive shoulder development.
Minimizes joint stress
Compared to free weights, cable shoulder presses offer a much smoother motion that significantly reduces stress on the shoulder joints.
How to perform shoulder presses
- Adjust the cables to the lowest point on the cable machine and choose a suitable weight. Attach d-handles.
- Position yourself squarely between the towers. Take hold of the handles, keeping them at shoulder level with your palms facing outwards.
- Maintain an upright posture with your head and chest elevated, and extend your arms at the elbows to press the handles upwards above your head.
- Pause briefly at the peak of the movement before returning to the initial position and performing the action again.
Master the cable shoulder press with ease. Watch this video to ensuree you nail the perfect form for maximum gains:
Cable lateral raise
Benefits of lateral raises
- Enhances shoulder stability
- Isolates the lateral deltoids
Enhances shoulder stability
Using cables for lateral raises helps improve shoulder stability and strength. This is because the need to control the weight during the lifting and lowering phases encourages the use of stabilizing muscles.
Isolates the lateral deltoids
This exercise is a powerhouse for targeting the middle deltoids, which means you can use it to give your shoulders a broader, more defined look.
How to perform lateral raises
- Set a cable to the lowest setting and attach a single d-handle to it.
- Cross your body to grab the handle, using a neutral grip.
- With a slight bend in your elbow, draw the handle across your body and lift it to the side.
- Carefully return the handle to the beginning position, maintaining control throughout.
- Continue for the specified number of reps and sets.
Still confused about how to do cable lateral raises? Have a look at the tutorial below, it breaks down the optimal technique, so you can avoid common missteps:
Cable face pull
Benefits of face pulls
- Builds the rear deltoids
- Improves posture
Builds the rear deltoids
Cable face pulls are very effective for building the rear deltoids, a muscle that’s not easy to target and is often neglected. This will help you develop a more complete physique, making it one of the best exercises for the rear delts.
Improves posture
Strengthening your shoulders and upper back muscles through this exercise can help improve your posture.
How to perform face pulls
- Adjust the cable machine to align with your chest and attach a rope.
- Hold the rope with a neutral grip, ensuring your palms face one another.
- Step back to position your feet either shoulder-width apart or in an asymmetrical stance.
- Draw the rope towards your face, separating the ends as you pull. Your elbows should be directed upwards and outwards throughout the movement.
- Contract your shoulder blades briefly before smoothly guiding the rope back to its initial position.
Don’t miss out on the benefits of the face pull. Just because you’re doing it doesn’t mean you’re doing it right. Watch this video to learn how to execute it flawlessly:
Seated cable row
Benefits of seated cable rows
- Dynamic variations
- Engages core muscles
Dynamic variations
There are plenty of cable row alternatives out there. You can do this exercise one-handed or with both hands and with a variety of different attachments, like a rope, v-bar, or straight bar. This means that you make the exercise more comfortable or challenging, as needed.
Engages core muscles
Seated cable rows act as a compound exercise in that it requires you to engage your core throughout the movement. This means that you’ll be improving your abdominal strength while doing them.
How to perform seated cable rows
- Begin by choosing a suitable weight from the weight stack. The wider the grip that you use, the lighter you will need to go and the more isolated the exercise will be.
- Connect your preferred attachment (rope, straight bar, v-bar) to the machine.
- Position yourself for the exercise by sitting at the machine, knees slightly bent and back upright.
- Hold the attachment firmly. If opting for a straight bar, select either an underhand or overhand grip based on preference.
- Lift the weight just enough to detach it from the stack to initiate. Keep your posture stable and draw the handle towards your abdomen.
- Emphasize retracting your shoulder blades during the row and contract your back muscles fully at the peak of the movement.
- Gradually revert to the initial position, ensuring you control the movement throughout.
- Continue with the exercise for the planned number of repetitions and sets.
Take your back training to the next level with the seated cable row. This instructional video will show you how to perfect your form:
Middle cable flys
Benefits of middle cable flys
- Safer for the shoulders
- Improves muscle balance
Safer for the shoulders
A lot of chest exercises, like the barbell bench press, can be very harsh on the shoulders. When you set up and perform middle cable flys properly, a lot of stress can be taken off your shoulders.
Improves muscle balance
This exercise forces comprehensive usage of the muscles in your chest, meaning it can help balance out the muscles in the group. This is especially true if you perform the single-cable variation.
How to perform middle cable flys
- Adjust the cable pulleys to a mid-level height and attach the d-handles to both cables. Choose a weight that challenges you without compromising your ability to complete the lift through the full range of motion.
- Position yourself in the middle of the cable machine, facing away from it, just ahead of the line of the pulleys. Engage your core, extend your arms, and have your palms facing outwards. Your feet should be evenly spaced at shoulder width, or you could go for an asymmetrical stance to enhance stability.
- Gently bend your elbows and use your pectoral muscles to draw your hands together at chest level, executing this movement within 1-2 seconds as you breathe out. Maintain a fixed posture as your arms create a wide arc from the shoulders.
- Hold the cables together briefly at the center, tightening your chest muscles for a moment.
- Gradually revert to the starting position while breathing in, ensuring your elbows maintain a slight bend throughout.
- Complete the target number of repetitions and sets.
The middle cable fly can be a game-changer for your chest routine. So, make sure you’re doing it correctly with this video guide:
Cable chest press
Benefits of cable chest presses
- Mimics the bench press
- Great adaptability
Mimics the bench press
The cable chest press is a variation of the barbell and dumbbell bench press. Because it’s a lot safer than the free-weight versions of the exercise, it’s the go-to for many beginners and those who are recovering from injury.
Great adaptability
You can do this exercise either seated or standing which, apart from keeping things interesting, can help you find the variation that properly engages your chest muscles.
How to perform cable chest presses
- Set the cable pulleys to align with your chest, attach the d-handles, and choose a weight that you can handle effectively.
- Position yourself centrally with the machine, turning away from it for the standing exercise and taking a seat for the seated version. Grab the handles with a slightly pronated grip and get into a staggered stance (if standing).
- Start the movement by pushing the handles slightly down and away from you, maintaining a slight bend in your elbow, while keeping your spine aligned and your core tight.
- At the movement’s climax, contract your chest muscles firmly.
- Slowly return your hands to the beginning position, ensuring a smooth movement to maintain continuous chest muscle engagement.
- Do as many reps and sets as you’re targeting.
We know that there are some of you among us who are visual learners. So, check out this video from Buff Dudes, it’ll help you unlock the full potential of a cable chest press:
Incline cable chest press
Benefits of incline cable chest presses
- Hits the upper chest
- Reduces shoulder strain
Hits the upper chest
For a lot of people, the upper chest is another relatively stubborn muscle to build. The incline cable chest press is great for targeting and building the upper chest, mainly because of how it puts constant tension on the muscle fibers.
Reduces shoulder strain
The incline barbell and dumbbell bench presses are notorious for putting strain on the shoulder. Luckily, the use of cables in this variation helps with reducing shoulder strain.
How to perform incline cable chest presses
- Position an incline bench in the middle of a cable station, ensuring you’re facing away from the station when seated. Connect d-handles to pulleys on the lowest setting on both cables. Choose your preferred weight.
- Take a seat on the bench and take hold of each handle in turn. Recline with the handles positioned level with your chest, keeping your elbows bent.
- Extend the handles upwards until your arms are fully extended, contracting your chest muscles and straightening your arms. Be careful not to fully straighten your elbows to maintain muscle engagement in your chest.
- Gradually return to the starting position.
- Do the target number of reps. Avoid overly arching your back and maintain slight abdominal tension throughout.
If you’re still unsure about how to do the incline cable chest press properly, watch this video. It’ll help you master your technique and really build that “top shelf.”
Cable overhead triceps extension
Benefits of cable overhead triceps extensions
- Maintains constant tension
Maintains constant tension
Unlike dumbbells or barbells, where tension can drop at certain points of the movement, cables ensure that the triceps are under continuous load. Constant tension can lead to more effective fiber stimulation.
How to perform cable overhead triceps extensions
- Secure a rope attachment to the lowest setting on a cable machine.
- Hold the rope with both hands, extending your arms so your hands are positioned above your head, palms facing each other in a neutral grip. Keep your elbows close to your head, with your arms forming a straight line upwards and your knuckles pointing towards the ceiling.
- Gradually lower the rope behind your head, keeping your upper arms fixed in place. Breathe in during this motion and pause momentarily when your triceps are fully stretched out.
- Revert back to the starting position by contracting your triceps, exhaling as you do so.
- Continue with the exercise for the prescribed number of repetitions.
Ready to up your tricep strength with this exercise? Watch this step-by-step tutorial first, that way you’ll know you’re getting the most out of it:
Cable single-arm pushdown
Benefits of single-arm pushdowns
- Helps with muscular imbalances
- Enhances muscle coordination
Helps with muscular imbalances
Muscular imbalances are quite common in people’s arms. Because this exercise targets each muscle individually, it can be very useful for fixing muscular imbalances.
Enhances muscle coordination
This single-arm exercise requires a higher degree of concentration to maintain proper form and technique, ensuring that each rep is as effective as possible. This will help a lot with building the mind-muscle connection.
How to perform single-arm pushdowns
- Position yourself facing the machine, feet shoulder-width apart. Grab the handle using an overhand grip (using just one hand).
- Ensure your elbows are snug against your sides, bending your elbow to form a 90-degree angle.
- Gradually straighten your arm downwards, pressing the handle towards the ground while keeping your elbow stationary.
- Fully extend your arm, engaging your triceps at the movement’s nadir.
- Hold for a moment before gently bringing the handle back to the initial position.
- Switch arms and perform the exercise again.
Trust us, you’ll really feel the burn with this exercise. We highly recommend checking out this video from Mountain Dog for some expert tips on how to do it:
Single-arm cable extension
Benefits of single-arm cable extensions
- Customizable range of motion
Customizable range of motion
With the single-arm cable extension, you can customize your range of motion to suit your individual needs and limitations. This means you can target the triceps effectively regardless of your level of flexibility or if you have any injuries.
How to perform single-arm cable extensions
- Set the weight on one pulley, ensuring it’s at its lowest position.
- Grab the pulley cable with one hand just before its end and turn your back to the machine so that you’re facing away from it.
- Lift your arm with the pulley in hand up using a neutral grip. Your elbow should be pointing towards the ceiling while your arm forms a triangular shape.
- Extend your arm out by pulling upwards until your elbow is almost locked out completely or close to being locked out. You can use your other hand for support if needed.
- Gradually let the weight descend until you’re back in the starting position.
- Repeat for the target number of reps before switching to your other arm.
Achieve optimal results from the single-arm cable extension by watching this demonstration:
High cable curls
Benefits of high cable curls
- Optimizes peak bicep contraction
- Less joint strain
Optimizes peak bicep contraction
High cable curls are particularly good at optimizing the peak contraction of the biceps. The exercise places the biceps under tension throughout the entire range of motion.
Less joint strain
Compared to an exercise like free-weight straight bar curls, this exercise puts a lot less strain on your joints. So, you’re able to build muscle in a much safer way.
How to perform high cable curls
- Select a manageable weight on both sides of the cable machine, ensuring the weights are equal.
- Adjust the pulleys to a level just above your shoulder height on both sides. Attach d-handles to each pulley.
- Position yourself centrally between the two sides and adopt an underhand grip (palms facing up) to hold each handle. Extend your arms so they are parallel to the ground, with your feet set shoulder-width apart. Ensure your body is aligned with the handles, marking your starting position.
- As you breathe out, gently contract your biceps, pulling your forearms towards your biceps until they meet.
- Breathe in as you return your forearms to the initial position.
- Continue with the number of sets and reps recommended in your workout plan.
Bicep cable curls may seem easy but there’s actually a lot of room for error with them. Watch this video to learn the correct way to do them:
Cable hammer curl
Benefits of cable hammer curls
- Targets the brachialis and forearms
Targets the brachialis and forearms
Besides the biceps, this exercise is a good tool for targeting secondary muscles like the brachialis and forearms, giving your lower and upper arms a more complete look.
How to perform cable hammer curls
- Connect a rope attachment to a low pulley and position yourself about 12 inches in front of the machine, facing it.
- Hold the rope with a neutral grip (palms facing each other) and stand upright, maintaining the natural curve in your spine and keeping your torso fixed.
- Tuck your elbows close to your sides and ensure they stay stationary throughout the exercise.
- Engage your biceps to curl your arms upwards while breathing out, continue until your biceps touch your forearms.
- Hold the contraction for 1 second, emphasizing the squeeze in your biceps, then gradually lower the weight back to the starting point.
- Perform the exercise for the suggested number of reps and sets.
This is an essential cable exercise for bicep growth, so you’ll want to make sure you’re doing it right. Get it done properly by watching this video first:
Cable spider curl
Benefits of cable spider curls
- Maximizes bicep isolation
Maximizes bicep isolation
Because it’s performed leaning forward against an incline bench, this exercise positions the arms in such a way that it minimizes the involvement of other muscle groups.
How to perform cable spider curls
- Adjust the cable machine to its lowest setting and attach a straight bar.
- Position yourself facing the cable machine and recline your upper body onto the incline bench, ensuring your feet are firmly planted on the ground. Grab the straight bar.
- Begin with your palms facing up (underhand grip) and your arms stretched out fully.
- Pull the straight bar towards your shoulders.
- Hold briefly, then lower the pulley back to the starting position in a steady, controlled motion.
- Repeat for the target number of reps and sets.
When you go to the gym, you’ll likely see quite several people doing cable spider curls. But, the question is how many people are actually doing them right? See for yourself by watching this video; it breaks down the form very well:
Rope crunch
Benefits of rope crunches
- Improves functional movement
- Intense core muscle targeting
Improves functional movement
Doing rope crunches can make performing functional movements much easier since the exercise reinforces the core muscles.
Intense core muscle targeting
The rope crunch intensely targets the core muscles, regardless of the variation you’re doing. This focused engagement can help you get a more toned midsection.
How to perform rope crunches
- Attach a rope to the upper pulley of the cable machine and adjust the weight stack to a challenging yet manageable weight. Make sure that the selected weight allows you to maintain proper form throughout each set.
- Turn your back to the machine and kneel a few feet away, securing your toes on the ground and keeping your body upright. Hold the rope with both hands, positioning it so that each end is beside your head.
- Slightly bend your hips and tighten your abdominal muscles to lower your upper body towards your knees, hinging at the waist. Your hips should stay fixed during this movement.
- Gradually return to the starting position, maintaining abdominal tension throughout the movement.
- Complete the set number of repetitions and series, focusing on form and consistency.
Strengthen your core with the rope crunch. Here’s a tutorial that’ll show you one of the most effective ways to perform it:
Cable reverse crunch
Benefits of cable reverse crunches
- Deep lower ab engagement
Deep lower ab engagement
The reverse cable crunch’s motion makes it one of the best cable exercises for targeting your lower abdominal muscles.
How to perform cable reverse crunches
- Attach an ankle strap to the lower pulley of the cable machine, put a mat on the ground in front of the pulley, and select an appropriate weight.
- Position yourself on the mat with your legs directed towards the pulley and fasten the strap around your ankles.
- Recline, elevate your legs and bend your knees to a 90-degree angle. Make sure your legs are in line with the pulley and adjust if necessary.
- Put your hands behind your head and draw your knees towards your chest while lifting your hips up from the floor.
- Go back to the starting position gradually and with control, resisting the pull of the weight.
- Do the planned amount of reps and sets, ensuring your technique remains steady throughout.
The cable reverse crunch targets those hard-to-reach lower abs. Learn the proper technique required for lower ab engagement with this video:
Cable woodchop
Benefits of cable woodchips
- Good oblique exercise
- Improves rotational strength
Good oblique exercise
The cable woodchip is one of the best cable exercises for targeting the obliques. It effectively sculpts your sides and defines your waistline.
Improves rotational strength
Doing cable woodchops regularly can boost your rotational strength. This can help greatly with improving your athletic performance.
How to perform cable woodchips
- Adjust a single cable pulley to the topmost notch and choose a suitable weight.
- Position yourself sideways to the machine and pulley, standing with your feet spread shoulder-width apart.
- Grab the handle with both hands, maintaining straight arms. Begin with the handle just above your shoulder on the side nearest to the machine.
- In a steady and controlled motion, draw the handle diagonally across your torso to the opposite lower side. This involves rotating your torso and slightly bending your knees.
- Gradually revert to the starting position, ensuring you control the movement and keep your arms extended throughout.
- Complete the target number of reps before switching to the opposite side.
Time to channel your inner lumberjack! Take a look at this clip and watch how you’ll be doing cable woodchips with ease afterward:
Cable Machine Benefits
When cable machines are used for upper body workouts, they can be an exceptional way to stimulate muscle growth and gain strength. This is why so many athletes incorporate cable machine exercises into their routines. Still on the fence? Consider these five huge advantages:
Safety first
For both beginners and experienced athletes, safety is key. Thankfully, cable training (compared to free weights) has a low likelihood of being performed incorrectly and subsequently injuring someone, or yourself. They give you a fixed path to follow for precise movement execution.
Functional fitness
One of the greatest functions of cable machines is that they replicate movements you might encounter in daily life. This makes them good at improving functional strength. Beyond just pressing movements, they’re ideal for exercises that involve lunging, squatting, and rotating which can enhance balance and coordination.
Adaptability
Cable machines are the gym’s ultimate shape-shifters. They can effortlessly adapt to a wide range of exercises. This versatility is extremely valuable when it comes to tailoring your workout regimen to your needs. This can be particularly beneficial for those training for bodybuilding competitions and thus needing to properly target specific muscles.
Constant tension
With a cable machine, you’ll be getting constant tension throughout each exercise. This ensures that your muscles are continuously engaged. Continuous engagement is crucial, as research has shown that greater time under tension leads to greater muscle protein synthesis.
Joint-friendly workouts
The design of the cable machine means a more joint-friendly workout experience. They alleviate the burden placed on stabilizing muscles and joints that are usually stressed during compound barbell and dumbbell movements. This makes them a better option for keeping your joints healthy.
Anatomy of the Upper Body
If you really want to get the most out of these cable upper body exercises, then an important step is understanding the muscular structure of your upper body. Each of these muscle groups plays an important role in movement and strength. Be warned, it’s about to get a little bit technical…
Shoulders
The shoulder muscles or deltoids are made up of three main heads that work together to give the shoulder its wide range of motion:
- Anterior deltoid: These muscles, located at the front of the shoulders, are responsible for shoulder flexion and moving the arm forward.
- Lateral deltoid: This muscle is found on either side of the shoulder. It’s key for arm abduction, in other words lifting the arm to the side.
- Posterior deltoid: These are located on the back of the shoulder. They assist in shoulder extension, moving the arm backward.
Back
The back muscles are the largest muscles in the upper body. Here are the major muscles within the group:
- Latissimus dorsi: The lats are the largest back muscles. They extend, adduct, and internally rotate the arm.
- Trapezius: This muscle moves from the neck to the middle of the back. It’s responsible for moving, rotating, and stabilizing the scapula.
- Rhomboids: The rhomboids are located beneath the trapezius. These muscles retract the scapula, pulling it towards the spine.
- Erector Spinae: This is a group of muscles that run along the spine. They’re essential for maintaining posture and bending the spine.
Chest
The chest muscles, or pectorals, consist of:
- Pectoralis major: This is the largest chest muscle. It covers the upper chest and is responsible for moving the arm across the body and rotating the arm inward.
- Pectoralis minor: The pectoralis minor is a smaller muscle beneath the pectoralis major. It plays a role in scapular movement.
Triceps
There are three triceps heads in the triceps brachii:
- Long head: Originates from the scapula and is involved in arm extension and adduction.
- Medial head: Gives additional force for arm extension.
- Lateral head: Also contributes to arm extension, giving the triceps that horseshoe shape.
Biceps
The biceps brachii have two main parts:
- Long head: The long head originates from the scapula and helps with arm flexion and supination.
- Short head: Also contributes to arm flexion and aids in supination.
Abs
The abdominal muscles include:
- Rectus abdominis: Known as the “six-pack muscles,” these run vertically along the front of the abdomen. They’re crucial for spinal flexion and stabilizing the core.
- Obliques: These are found on the sides of the abdomen and are divided into external and internal obliques. They’re important for rotational movements and lateral flexion of the spine.
- Transverse abdominis: The transverse abdominis is the deepest abdominal muscle. It acts like a belt, wrapping around the sides and front to stabilize your core and spine.
FAQs About Upper Body Cable Exercises
What’s the best upper body split?
This is going to vary from person to person and the best split is one that works for you. Typically, your aim should be to allocate days in a way that enables balanced development and efficient recovery. A popular approach is to have a day for chest and triceps, another for back and biceps, and one more for shoulders and abs.
Are cables better than free weights?
Cable and free weight exercises both have their own advantages, so it depends on what you’re looking for. Free weights are good at building muscle and strength, whereas cables offer constant tension and a controlled path of motion which makes them good for isolation. Both have their benefits.
Should I exercise my entire upper body in one day?
You could take this approach if you have limited time but the efficiency will depend on your goals. Splitting your workouts to focus on specific muscle groups can make your sessions a lot more intense, potentially leading to greater gains over time.
