Best 17 Exercises on Cable Machine for Chest, Back, Delts and Arms!

Want to build bigger muscles using the cable machine? I’ll guide you through 17 of the best cable exercises for your chest, back, shoulders, and arms. Each exercise comes with an instructional GIF and clear, easy-to-follow explanations, so even if you're a complete beginner, you'll have everything you need to get started. Let's begin!

1. Cable Middle Flys (Chest)

Stand in the middle of a dual cable machine with the pulleys set at shoulder height. Grasp the handles with a slight bend in your elbows and take one step forward, maintaining a strong stance. Bring your hands together in front of your chest in a wide arc, keeping your arms slightly bent throughout the motion. Squeeze your chest at the peak of the movement, then slowly return to the starting position. Focus on controlling the weight and avoid swinging. This isolates the pectoral muscles, especially the inner chest.

2. Cable Low Flys (Chest)

Adjust the pulleys to the lowest setting. Grab the handles and stand upright or with a slight forward lean. With a slight bend in your elbows, raise your arms in an upward arc until your hands meet just above chest level. Squeeze your upper chest at the top and then slowly return to the start. Keep your core engaged and avoid using momentum. This targets the upper portion of the chest.

3. Cable High Flys (Chest)

Set the pulleys to a high position. Grab the handles and take a step forward with your arms extended above shoulder height. With a slight bend in your elbows, pull the cables downward in a hugging motion until your hands meet in front of your hips. Pause to contract the lower chest before returning to the starting position. Keep your torso still and let your chest do the work.

4. Front Delt Raises (Shoulders)

Attach a single handle to the low pulley. Facing away from the machine, grab the handle with one hand and raise your arm straight in front of you until it’s at shoulder height. Lower it slowly and repeat. Keep your elbow slightly bent and avoid leaning back. This targets the anterior (front) deltoid. Switch arms after completing the set.

5. Side Delt Raises (Shoulders)

Attach a handle to the low pulley. Stand to the side of the machine and grasp the handle with the arm furthest from the machine. Raise your arm laterally to shoulder height while keeping your elbow slightly bent. Pause at the top, then lower it slowly. Don’t shrug your shoulders or swing the weight. This isolates the lateral deltoid for width and roundness.

6. Rear Delt Raises (Shoulders)

Set the pulley to the lowest position. Hinge at the hips so your torso is nearly parallel to the floor. Grab the handle with one hand, and rest your inactive arm by placing the elbow on your thigh for support. With a slight bend in your working arm, lift the cable out to the side until your arm reaches shoulder height, focusing on squeezing your rear delt at the top. Perform the movement slowly and under control, avoiding any swinging or momentum. 

7. Cable Face Pulls (Shoulders)

Attach a rope to the high pulley. Grab the rope with both hands, palms facing each other, and pull it towards your face while flaring your elbows out. Pause and squeeze your rear delts before returning slowly. Keep your back straight and avoid leaning. This is great for shoulder health and posture. 

8. Wide Grip Lat Pulldowns (Back)

Sit down at the lat pulldown station with a wide grip on the bar. Pull the bar down to your upper chest while squeezing your shoulder blades together. Control the return and avoid leaning back excessively. This exercise primarily targets the upper lats for width.

9. Cable Rows (Back)

Attach a close-grip handle to a low pulley and sit on the bench with feet braced. Pull the handle toward your torso while keeping your elbows close to your body. Squeeze your shoulder blades together at the peak, then return slowly. Maintain a neutral spine throughout. This builds thickness in the middle back.

10. Straight Arm Lat Pulldown (Back)

Attach a straight bar to a high pulley. Stand facing the machine with arms extended and hands shoulder-width apart. Pull the bar down in a wide arc toward your thighs, keeping arms straight and squeezing your lats. Slowly return to the starting position. Don’t bend your elbows, this isolates the lats without engaging the biceps.

11. Close Grip Lat Pulldowns (Back)

Use a V-bar or close-grip attachment. Sit and pull the bar down to your upper chest, keeping your elbows tucked in. Focus on pulling with your back rather than your arms. This variation emphasizes the lower lats and helps build back thickness.

12. Cable Curls (Biceps)

Attach a straight or EZ-bar to a low pulley. Stand upright and grip the bar with an underhand grip. Curl the bar toward your shoulders while keeping your elbows close to your body. Squeeze your biceps at the top, then lower with control. Avoid swinging for maximum isolation.

13. Overhead Cable Curls (Biceps)

Set the pulleys at shoulder height and attach handles. Grab the handles and step into the middle, arms extended out to your sides. Curl both arms toward your head, focusing on keeping your elbows in line with your shoulders. Pause to contract the biceps, then return. This exercise targets the biceps with a unique stretch at the start of each rep.

14. Rope Pushdowns (Triceps)

Attach a rope to a high pulley. Grip the rope with both hands and push it downward, separating the ends at the bottom to fully extend your arms. Squeeze the triceps, then return to the start slowly. Keep your elbows tucked in and don’t let them drift forward. Great for overall triceps development, especially the lateral head.

15. Straight Bar Pushdowns (Triceps)

Use a straight bar attachment. With elbows fixed by your sides, push the bar down until your arms are fully extended. Focus on controlled movement and a hard squeeze at the bottom. This is a fundamental triceps move that targets all three heads, especially the long head.

16. One Arm Cable Pushdowns (Triceps)

Attach a single handle to a high pulley. With your elbow at your side, push the handle down until your arm is straight. Pause, then return with control. Perform all reps on one arm before switching. Great for correcting imbalances and improving mind-muscle connection.

17. Cable Rope Extensions (Triceps)

Attach a rope and stand facing away from the machine. Grab the rope behind your head with both hands and elbows bent. Extend your arms forward in a controlled motion until they’re straight. Squeeze the triceps, then return. Keep your elbows in place and avoid arching your back. This move hits the long head of the triceps hard.

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