30 Cable Machine Exercises: The Complete Functional Trainer Programming Guide

Why cables, why now

Cables provide constant tension through the full range of motion — something free weights cannot. There is no “easy zone” at lockout the way there is on a bench press. The pulley pulls back the entire rep. This makes cable machines the most efficient hypertrophy tool ever invented for medium-load, high-volume training.

This guide gives you 30 cable exercises organized by body part, plus 4 complete cable-only workouts.

Setup essentials

• Dual-pulley functional trainer like the IRONSIDE Luxe 3-Stack Multi Station ($9,784) or Luxe Multi Row ($3,842) — the workhorse pieces of any serious cable setup.
• Pulley + power rack combo like the IRONSIDE Power Rack with Cable System ($2,471) — the smartest 2-in-1 for home gyms.
• Specialty cable stations like the Luxe Standing Multi-Station Chest Fly ($4,856) for premium isolation.
• Attachments: straight bar, rope, single-D handle, ankle strap. Buy these separately if not included.

10 cable exercises for upper body

1. Lat Pulldown — 4 × 8–12. Wide-grip pronated for width.
2. Seated Cable Row — 4 × 10–12. V-handle, neutral grip.
3. Face Pull — 4 × 15. Rope attachment, eye level. Rear delts and posture.
4. Cable Crossover (high to low) — 4 × 12. Lower chest.
5. Cable Crossover (low to high) — 4 × 12. Upper chest.
6. Cable Tricep Pushdown — 4 × 12. Rope, elbows locked.
7. Cable Bicep Curl — 4 × 12. Straight bar.
8. Cable Lateral Raise — 4 × 15. Single-arm, D-handle.
9. Cable Shrug — 4 × 15. Straight bar, low pulley.
10. Cable Pullover — 4 × 12. High pulley, rope, kneeling. Lat isolation.

10 cable exercises for lower body

1. Cable Pull-Through — 4 × 10. Low pulley, rope between legs. Hip hinge pattern.
2. Cable Romanian Deadlift — 4 × 10. Straight bar, low pulley.
3. Cable Squat — 4 × 12. Wide stance, straight bar at the front.
4. Cable Glute Kickback — 4 × 15 per leg. Ankle strap, low pulley.
5. Cable Hip Abduction — 4 × 15 per leg. Ankle strap, side to side.
6. Cable Hip Adduction — 4 × 15 per leg. Ankle strap, pull across body.
7. Cable Leg Curl — 3 × 12. Ankle strap, lying or kneeling.
8. Cable Front Raise — 3 × 12. Single-arm, low pulley. Hip flexor / quad.
9. Cable Reverse Lunge — 4 × 10 per leg. Holding handles at sides.
10. Cable Single-Leg Deadlift — 3 × 8 per leg. Low pulley, D-handle.

10 cable exercises for core

1. Cable Crunch — 4 × 15. Rope, high pulley, kneeling.
2. Cable Pallof Press — 3 × 12 per side. Anti-rotation gold standard.
3. Cable Woodchopper (high to low) — 3 × 12 per side. Rotational power.
4. Cable Woodchopper (low to high) — 3 × 12 per side.
5. Cable Side Bend — 3 × 15 per side. Single-arm, low pulley.
6. Cable Russian Twist — 3 × 12 per side. Standing or seated.
7. Cable Reverse Crunch — 3 × 15. Lying, ankle strap, pull knees to chest.
8. Cable Plank Row — 3 × 10 per side. Plank position, low pulley.
9. Standing Cable Anti-Rotation Hold — 3 × 30 sec per side.
10. Cable Dead Bug — 3 × 10. Supine, both arms overhead, low pulley.

Four ready-to-run cable workouts

Workout A — Push Day (50 min)

Cable Crossover (low to high) 4 × 12 → Cable Crossover (high to low) 4 × 12 → Cable Tricep Pushdown 4 × 12 → Cable Lateral Raise 4 × 15 → Cable Front Raise 3 × 12 → Cable Crunch 4 × 15.

Workout B — Pull Day (50 min)

Lat Pulldown 4 × 10 → Seated Cable Row 4 × 10 → Face Pull 4 × 15 → Cable Pullover 3 × 12 → Cable Bicep Curl 4 × 12 → Cable Shrug 3 × 15.

Workout C — Lower Body (50 min)

Cable Pull-Through 4 × 10 → Cable Squat 4 × 12 → Cable Glute Kickback 4 × 15 per leg → Cable Hip Abduction 3 × 15 per leg → Cable Romanian Deadlift 4 × 10 → Cable Leg Curl 3 × 12.

Workout D — Core / Anti-Rotation (30 min)

Pallof Press 4 × 12 per side → Cable Woodchopper (both directions) 3 × 12 per side → Cable Crunch 4 × 15 → Anti-Rotation Hold 3 × 30 sec per side → Cable Reverse Crunch 3 × 15.

Programming notes

Run any of the workouts 3–4 days per week. Rotate Workout A and B for upper-body emphasis, or interleave with Workout C for full-body coverage. Add Workout D as a finisher twice per week.

Cables work best with controlled tempo — a slow eccentric (3 seconds down) builds significantly more muscle than fast partial reps. Resist the temptation to rush.

The best cable machines for home and commercial use

Home gym priority: IRONSIDE Power Rack with Cable System ($2,471) — combines a power rack with full cable functionality in one footprint.

Boutique studio: IRONSIDE Luxe Multi Row ($3,842) plus Luxe Dual Lat Pulldown & Seated Row ($4,459) covers most upper-body cable needs.

Premium commercial: IRONSIDE Luxe 3-Stack Multi Station ($9,784) handles three users simultaneously.

Browse the full IRONSIDE cable machine range and start adding constant-tension work to your training.