WorkoutX

Cable Exercises

157 exercises — Cable machines keep tension on the muscle through the entire range of motion — at the top, the bottom, and every point between — which makes them uniquely effective for isolation and muscle detail. This collection covers every cable exercise in the WorkoutX library: crossovers and flyes for the chest, pushdowns for the triceps, curls for the biceps, lateral raises and face pulls for the shoulders, seated and standing rows and pulldowns for the back, and kickbacks and crunches for the glutes and core. Each comes with a looping animated GIF so you can set the pulley height and lock in the angle. The constant tension and easy weight changes make cables ideal for higher-rep finishing work and drop sets. Open any movement for the muscles worked, equipment, and instructions. Developers can fetch the same cable-exercise data and GIFs from the WorkoutX API.

By muscleChest Back Shoulder Bicep Tricep Ab & Core Glute Leg Calf Forearm

By equipmentDumbbell Barbell Cable Bodyweight Kettlebell Resistance Band

Alternate Lateral Pulldown animated GIF

Alternate Lateral Pulldown

Cable Alternate Shoulder Press animated GIF

Cable Alternate Shoulder Press

Cable Alternate Triceps Extension animated GIF

Cable Alternate Triceps Extension

Cable Assisted Inverse Leg Curl animated GIF

Cable Assisted Inverse Leg Curl

Cable Bar Lateral Pulldown animated GIF

Cable Bar Lateral Pulldown

Cable Bench Press animated GIF

Cable Bench Press

Cable Close Grip Curl animated GIF

Cable Close Grip Curl

Cable Concentration Curl animated GIF

Cable Concentration Curl

Cable Concentration Extension (on Knee) animated GIF

Cable Concentration Extension (on Knee)

Cable Cross-over Lateral Pulldown animated GIF

Cable Cross-over Lateral Pulldown

Cable Cross-over Reverse Fly animated GIF

Cable Cross-over Reverse Fly

Cable Cross-over Variation animated GIF

Cable Cross-over Variation

Cable Curl animated GIF

Cable Curl

Cable Deadlift animated GIF

Cable Deadlift

Cable Decline Fly animated GIF

Cable Decline Fly

Cable Decline One Arm Press animated GIF

Cable Decline One Arm Press

Cable Decline Press animated GIF

Cable Decline Press

Cable Decline Seated Wide-grip Row animated GIF

Cable Decline Seated Wide-grip Row

Cable Drag Curl animated GIF

Cable Drag Curl

Cable Floor Seated Wide-grip Row animated GIF

Cable Floor Seated Wide-grip Row

Cable Forward Raise animated GIF

Cable Forward Raise

Cable Front Raise animated GIF

Cable Front Raise

Cable Front Shoulder Raise animated GIF

Cable Front Shoulder Raise

Cable Hammer Curl (with Rope) animated GIF

Cable Hammer Curl (with Rope)

Cable High Pulley Overhead Tricep Extension animated GIF

Cable High Pulley Overhead Tricep Extension

Cable High Row (kneeling) animated GIF

Cable High Row (kneeling)

Cable Hip Adduction animated GIF

Cable Hip Adduction

Cable Incline Bench Press animated GIF

Cable Incline Bench Press

Cable Incline Bench Row animated GIF

Cable Incline Bench Row

Cable Incline Fly animated GIF

Cable Incline Fly

Cable Incline Fly (on Stability Ball) animated GIF

Cable Incline Fly (on Stability Ball)

Cable Incline Pushdown animated GIF

Cable Incline Pushdown

Cable Incline Triceps Extension animated GIF

Cable Incline Triceps Extension

Cable Judo Flip animated GIF

Cable Judo Flip

Cable Kickback animated GIF

Cable Kickback

Cable Kneeling Crunch animated GIF

Cable Kneeling Crunch

Cable Kneeling Rear Delt Row (with Rope) (male) animated GIF

Cable Kneeling Rear Delt Row (with Rope) (male)

Cable Kneeling Triceps Extension animated GIF

Cable Kneeling Triceps Extension

Cable Lat Pulldown Full Range Of Motion animated GIF

Cable Lat Pulldown Full Range Of Motion

Cable Lateral Pulldown (with Rope Attachment) animated GIF

Cable Lateral Pulldown (with Rope Attachment)

Cable Lateral Pulldown With V-bar animated GIF

Cable Lateral Pulldown With V-bar

Cable Lateral Raise animated GIF

Cable Lateral Raise

Cable Low Fly animated GIF

Cable Low Fly

Cable Low Seated Row animated GIF

Cable Low Seated Row

Cable Lying Bicep Curl animated GIF

Cable Lying Bicep Curl

Cable Lying Close-grip Curl animated GIF

Cable Lying Close-grip Curl

Cable Lying Extension Pullover (with Rope Attachment) animated GIF

Cable Lying Extension Pullover (with Rope Attachment)

Cable Lying Fly animated GIF

Cable Lying Fly

Cable Lying Triceps Extension V. 2 animated GIF

Cable Lying Triceps Extension V. 2

Cable Middle Fly animated GIF

Cable Middle Fly

Cable One Arm Bent Over Row animated GIF

Cable One Arm Bent Over Row

Cable One Arm Curl animated GIF

Cable One Arm Curl

Cable One Arm Decline Chest Fly animated GIF

Cable One Arm Decline Chest Fly

Cable One Arm Fly On Exercise Ball animated GIF

Cable One Arm Fly On Exercise Ball

Cable One Arm Incline Fly On Exercise Ball animated GIF

Cable One Arm Incline Fly On Exercise Ball

Cable One Arm Incline Press animated GIF

Cable One Arm Incline Press

Cable One Arm Incline Press On Exercise Ball animated GIF

Cable One Arm Incline Press On Exercise Ball

Cable One Arm Lateral Bent-over animated GIF

Cable One Arm Lateral Bent-over

Cable One Arm Lateral Raise animated GIF

Cable One Arm Lateral Raise

Cable One Arm Preacher Curl animated GIF

Cable One Arm Preacher Curl

Cable One Arm Press On Exercise Ball animated GIF

Cable One Arm Press On Exercise Ball

Cable One Arm Pulldown animated GIF

Cable One Arm Pulldown

Cable One Arm Reverse Preacher Curl animated GIF

Cable One Arm Reverse Preacher Curl

Cable One Arm Straight Back High Row (kneeling) animated GIF

Cable One Arm Straight Back High Row (kneeling)

Cable One Arm Tricep Pushdown animated GIF

Cable One Arm Tricep Pushdown

Cable Overhead Curl animated GIF

Cable Overhead Curl

Cable Overhead Curl On Exercise Ball animated GIF

Cable Overhead Curl On Exercise Ball

Cable Overhead Triceps Extension (rope Attachment) animated GIF

Cable Overhead Triceps Extension (rope Attachment)

Cable Palm Rotational Row animated GIF

Cable Palm Rotational Row

Cable Preacher Curl animated GIF

Cable Preacher Curl

Cable Press On Exercise Ball animated GIF

Cable Press On Exercise Ball

Cable Pull Through (with Rope) animated GIF

Cable Pull Through (with Rope)

Cable Pulldown animated GIF

Cable Pulldown

Cable Pulldown (pro Lat Bar) animated GIF

Cable Pulldown (pro Lat Bar)

Cable Pulldown Bicep Curl animated GIF

Cable Pulldown Bicep Curl

Cable Pushdown animated GIF

Cable Pushdown

Cable Pushdown (straight Arm) V. 2 animated GIF

Cable Pushdown (straight Arm) V. 2

Cable Pushdown (with Rope Attachment) animated GIF

Cable Pushdown (with Rope Attachment)

Cable Rear Delt Row (stirrups) animated GIF

Cable Rear Delt Row (stirrups)

Cable Rear Delt Row (with Rope) animated GIF

Cable Rear Delt Row (with Rope)

Cable Rear Drive animated GIF

Cable Rear Drive

Cable Rear Pulldown animated GIF

Cable Rear Pulldown

Cable Reverse Crunch animated GIF

Cable Reverse Crunch

Cable Reverse Curl animated GIF

Cable Reverse Curl

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) animated GIF

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)

Cable Reverse One Arm Curl animated GIF

Cable Reverse One Arm Curl

Cable Reverse Preacher Curl animated GIF

Cable Reverse Preacher Curl

Cable Reverse Wrist Curl animated GIF

Cable Reverse Wrist Curl

Cable Reverse-grip Pushdown animated GIF

Cable Reverse-grip Pushdown

Cable Reverse-grip Straight Back Seated High Row animated GIF

Cable Reverse-grip Straight Back Seated High Row

Cable Rope Crossover Seated Row animated GIF

Cable Rope Crossover Seated Row

Cable Rope Elevated Seated Row animated GIF

Cable Rope Elevated Seated Row

Cable Rope Extension Incline Bench Row animated GIF

Cable Rope Extension Incline Bench Row

Cable Rope Hammer Preacher Curl animated GIF

Cable Rope Hammer Preacher Curl

Cable Rope High Pulley Overhead Tricep Extension animated GIF

Cable Rope High Pulley Overhead Tricep Extension

Cable Rope Incline Tricep Extension animated GIF

Cable Rope Incline Tricep Extension

Cable Rope Lying On Floor Tricep Extension animated GIF

Cable Rope Lying On Floor Tricep Extension

Cable Rope One Arm Hammer Preacher Curl animated GIF

Cable Rope One Arm Hammer Preacher Curl

Cable Rope Seated Row animated GIF

Cable Rope Seated Row

Cable Russian Twists (on Stability Ball) animated GIF

Cable Russian Twists (on Stability Ball)

Cable Seated Chest Press animated GIF

Cable Seated Chest Press

Cable Seated Crunch animated GIF

Cable Seated Crunch

Cable Seated Curl animated GIF

Cable Seated Curl

Cable Seated High Row (v-bar) animated GIF

Cable Seated High Row (v-bar)

Cable Seated One Arm Alternate Row animated GIF

Cable Seated One Arm Alternate Row

Cable Seated One Arm Concentration Curl animated GIF

Cable Seated One Arm Concentration Curl

Cable Seated Overhead Curl animated GIF

Cable Seated Overhead Curl

Cable Seated Rear Lateral Raise animated GIF

Cable Seated Rear Lateral Raise

Cable Seated Row animated GIF

Cable Seated Row

Cable Seated Shoulder Internal Rotation animated GIF

Cable Seated Shoulder Internal Rotation

Cable Seated Twist animated GIF

Cable Seated Twist

Cable Seated Wide-grip Row animated GIF

Cable Seated Wide-grip Row

Cable Shoulder Press animated GIF

Cable Shoulder Press

Cable Shrug animated GIF

Cable Shrug

Cable Side Bend animated GIF

Cable Side Bend

Cable Side Bend Crunch (bosu Ball) animated GIF

Cable Side Bend Crunch (bosu Ball)

Cable Side Crunch animated GIF

Cable Side Crunch

Cable Squat Row (with Rope Attachment) animated GIF

Cable Squat Row (with Rope Attachment)

Cable Squatting Curl animated GIF

Cable Squatting Curl

Cable Standing Back Wrist Curl animated GIF

Cable Standing Back Wrist Curl

Cable Standing Calf Raise animated GIF

Cable Standing Calf Raise

Cable Standing Cross-over High Reverse Fly animated GIF

Cable Standing Cross-over High Reverse Fly

Cable Standing Crunch animated GIF

Cable Standing Crunch

Cable Standing Crunch (with Rope Attachment) animated GIF

Cable Standing Crunch (with Rope Attachment)

Cable Standing Fly animated GIF

Cable Standing Fly

Cable Standing Hip Extension animated GIF

Cable Standing Hip Extension

Cable Standing Inner Curl animated GIF

Cable Standing Inner Curl

Cable Standing Lift animated GIF

Cable Standing Lift

Cable Standing One Arm Triceps Extension animated GIF

Cable Standing One Arm Triceps Extension

Cable Standing One Leg Calf Raise animated GIF

Cable Standing One Leg Calf Raise

Cable Standing Pulldown (with Rope) animated GIF

Cable Standing Pulldown (with Rope)

Cable Standing Rear Delt Row (with Rope) animated GIF

Cable Standing Rear Delt Row (with Rope)

Cable Standing Reverse Grip One Arm Overhead Tricep Extension animated GIF

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Cable Standing Row (v-bar) animated GIF

Cable Standing Row (v-bar)

Cable Standing Shoulder External Rotation animated GIF

Cable Standing Shoulder External Rotation

Cable Standing Twist Row (v-bar) animated GIF

Cable Standing Twist Row (v-bar)

Cable Standing Up Straight Crossovers animated GIF

Cable Standing Up Straight Crossovers

Cable Straight Arm Pulldown animated GIF

Cable Straight Arm Pulldown

Cable Straight Arm Pulldown (with Rope) animated GIF

Cable Straight Arm Pulldown (with Rope)

Cable Straight Back Seated Row animated GIF

Cable Straight Back Seated Row

Cable Supine Reverse Fly animated GIF

Cable Supine Reverse Fly

Cable Thibaudeau Kayak Row animated GIF

Cable Thibaudeau Kayak Row

Cable Triceps Pushdown (v-bar) animated GIF

Cable Triceps Pushdown (v-bar)

Cable Triceps Pushdown (v-bar) (with Arm Blaster) animated GIF

Cable Triceps Pushdown (v-bar) (with Arm Blaster)

Cable Tuck Reverse Crunch animated GIF

Cable Tuck Reverse Crunch

Cable Twist animated GIF

Cable Twist

Cable Twist (up-down) animated GIF

Cable Twist (up-down)

Cable Twisting Pull animated GIF

Cable Twisting Pull

Cable Two Arm Curl On Incline Bench animated GIF

Cable Two Arm Curl On Incline Bench

Cable Two Arm Tricep Kickback animated GIF

Cable Two Arm Tricep Kickback

Cable Underhand Pulldown animated GIF

Cable Underhand Pulldown

Cable Upper Chest Crossovers animated GIF

Cable Upper Chest Crossovers

Cable Upper Row animated GIF

Cable Upper Row

Cable Upright Row animated GIF

Cable Upright Row

Cable Wide Grip Rear Pulldown Behind Neck animated GIF

Cable Wide Grip Rear Pulldown Behind Neck

Cable Wrist Curl animated GIF

Cable Wrist Curl

Twin Handle Parallel Grip Lat Pulldown animated GIF

Twin Handle Parallel Grip Lat Pulldown

Frequently Asked Questions

Why use cable exercises?

Cables provide constant tension through the full range of motion, unlike free weights where tension drops at certain points. That makes them excellent for isolation, muscle detail, and joint-friendly volume.

What are the best cable exercises?

Cable crossovers (chest), triceps pushdowns, biceps curls, lateral raises, face pulls, and seated rows are among the most popular and effective cable movements across muscle groups.

Can cables build muscle on their own?

Yes. With progressive overload and enough volume, cable exercises build muscle effectively, and their constant tension can be a real advantage for hypertrophy and isolation work.

Do these cable exercises come with GIFs?

Every cable exercise here includes a hosted GIF animation and step-by-step instructions, including the recommended pulley height and angle.

Building a fitness app?

Get all 157 cable exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.

View API Docs →