Equipment Guide
Cable Machine Training Guide
Cables provide constant tension throughout the full range of motion, unlike free weights where gravity determines the resistance curve. They are ideal for isolation work and keeping muscles under tension.
56
Exercises
12
Muscle Groups
37
Beginner-Friendly
Best For
✓Isolation exercises with constant tension (flies, curls, pushdowns)
✓Training muscles through unique angles impossible with free weights
✓Joint-friendly training with smooth, controlled resistance
✓Drop sets and supersets with quick weight changes
Limitations to Know
⚠Requires a cable station (not suitable for home gyms without one)
⚠Less effective for heavy compound movements
⚠Weight stacks max out — not ideal for very strong lifters on big movements
Cable Machine Exercises by Muscle Group
Chest6
Back6
Lat Pulldownbeginner
Back80%
Biceps40%
Forearms20%
Seated Cable Rowbeginner
Back80%
Biceps35%
Traps30%
Forearms20%
Straight-Arm Pulldownbeginner
Back80%
Abs15%
Single-Arm Cable Rowintermediate
Back80%
Biceps45%
Shoulders20%
Cable Face Pullbeginner
Shoulders60%
Back55%
Traps40%
Cable Straight-Arm Lat Pushdownintermediate
Back80%
Triceps25%
Abs15%
Shoulders6
Face Pullbeginner
Shoulders75%
Traps30%
Back20%
Cable Lateral Raisebeginner
Shoulders90%
Traps15%
Seated Shoulder Press Machinebeginner
Shoulders80%
Triceps30%
Cable Face Pull with External Rotationintermediate
Shoulders75%
Traps35%
Biceps15%
Cable Upright Rowintermediate
Shoulders75%
Traps40%
Biceps25%
Single-Arm Cable Lateral Raiseintermediate
Shoulders88%
Traps20%
Biceps4
Triceps6
Quads4
Hamstrings4
Glutes4
Calves3
Abs5
Forearms3
Other Equipment Guides
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