Cable Machine Workout Plan

Constant tension. Perfect isolation.

Cable machines keep muscles under tension through the full range of motion — ideal for sculpting and definition.

Full range of motion
Adjustable resistance
Isolation & compound

Top Cable Machine Exercises

Cable Crossover

chest · isolation · intermediate

  • Step forward with one foot for stability
  • Keep a slight bend in the elbows
  • Cross hands at the bottom for peak contraction

Lat Pulldown

back · compound · beginner

  • Lean back slightly and pull bar to upper chest
  • Drive elbows down and back
  • Avoid swinging or using momentum

Cable Face Pull

shoulders · isolation · beginner

  • Set cable at face height with rope attachment
  • Pull to face with elbows high
  • Externally rotate hands at peak contraction

Seated Cable Row

back · compound · beginner

  • Sit tall with slight knee bend
  • Pull handle to your lower ribcage
  • Avoid leaning too far back

Straight-Arm Pulldown

back · isolation · beginner

  • Keep arms nearly straight with a slight elbow bend
  • Push bar down in an arc to your thighs
  • Focus on engaging lats, not arms

Cable Lateral Raise

shoulders · isolation · beginner

  • Stand to the side of the cable with handle in far hand
  • Raise arm to shoulder height
  • Keep constant tension throughout the range of motion

Cable Curl

biceps · isolation · beginner

  • Stand facing the cable with elbows at your sides
  • Curl handle to chest height
  • Keep constant tension throughout the rep

Tricep Pushdown

triceps · isolation · beginner

  • Pin elbows to your sides throughout
  • Push the bar down until arms are fully extended
  • Squeeze triceps at the bottom

Pick Your Goal

Pick your goal to see which cable machine exercises suit it.

Sculpted Aesthetic

Maximum definition. Perfect proportions.

Athletic Lean

Fast, lean, functional.

Strong & Muscular

Thick, powerful, imposing.

Toned & Slim

Lean & elegant. Defined without bulk.

Curves & Power

Strong curves. Sculpted glutes.

Get your cable machine plan today

Sculpt15 gives you one free 15-minute workout a day, with a timer and a streak. No equipment, no account.

Start today’s 15 minutes →

Other Equipment Plans

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