The 33 Best Hi-Lo Pulley Cable Exercises

1. 1. Cable Face Pull

   

   2,132,611 SETS LOGGED96 mSCORE

   Cable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.

   • Intermediate
   • Shoulders

2. 2. Cable Lateral Raise

   

   1,978,112 SETS LOGGED97.7 mSCORE

   Cable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.

   • Beginner
   • Shoulders

3. 3. Cable Crunch

   

   1,462,723 SETS LOGGED88.8 mSCORE

   Cable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.

   • Beginner
   • Abs

4. 4. Shotgun Row

   

   1,315,194 SETS LOGGED84.6 mSCORE

   Shotgun Row is a compound exercise that primarily targets the back. The use of a cable machine gives you control over the direction your resistance is coming from. This makes this a great exercise for adding some variety to your rows. By targeting each side independently, you help prevent any compensating for strength discrepancies between sides. You can easily adapt this exercise by adjusting the pulley on the cable machine to target more specific functional applications.

   • Intermediate
   • Back

5. 5. Cable Hip Extension

   

   1,064,458 SETS LOGGED89.9 mSCORE

   Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.

   • Beginner
   • Glutes

6. 6. Cable Pull Through

   

   961,630 SETS LOGGED89.6 mSCORE

   Cable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.

   • Beginner
   • Glutes

7. 7. Cable Wood Chop

   

   728,250 SETS LOGGED76.3 mSCORE

   The Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.

   • Intermediate
   • Abs

8. 8. Single Arm Cable Bicep Curl

   

   568,348 SETS LOGGED74.1 mSCORE

   Similar to other curls, this isolation exercise targets the biceps. Using one arm at a time helps to prevent compensating for discrepancies in strength between sides, as well as adding a small demand for engaging your core to maintain good posture. The use of a cable gives you more control over where your resistance is coming from, which can help you maintain tension in your bicep throughout the movement.

   • Beginner
   • Biceps

9. 9. Cable Upright Row

   

   535,737 SETS LOGGED89.4 mSCORE

   This compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.

   • Beginner
   • Trapezius

10. 10. Standing Cable Core Twist

    

    303,613 SETS LOGGED48.2 mSCORE

    Standing Cable Core Twist is a dynamic exercise that targets the entire core, with a particular focus on the obliques. This rotational movement enhances core stability, rotational strength, and the ability to generate power across the body. It's beneficial for athletes and those looking to improve functional strength.

    • Beginner
    • Abs

1. 11. Single Arm Cable Press

   

   298,585 SETS LOGGED90.3 mSCORE

   Single Arm Cable Press is a compound movement that targets your chest, shoulders, and triceps. You’ll be isolating each side of the chest, which forces you to address any strength imbalances between sides. The movement itself closely resembles throwing a punch, and is a great way to build functional strength, especially for combat sports.

   • Beginner
   • Chest

2. 12. Behind the Back Cable Bicep Curl

   

   248,439 SETS LOGGED71.4 mSCORE

   An isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.

   • Beginner
   • Biceps

3. 13. Cable Row with Squat

   

   240,207 SETS LOGGED45.9 mSCORE

   Cable Row with Squat is a combination movement that entails combining a Squat with a Cable Row. Both of the exercises included in this combination are compound movements. This exercise targets muscles in both your legs and upper body, and is a great combination for developing upper body strength in a squat position.

   • Intermediate
   • Hamstrings

4. 14. Cable Preacher Curl

   

   230,299 SETS LOGGED55.6 mSCORE

   Similar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging to assist in moving the weight. Using a cable machine allows you to adjust the direction your resistance is coming from, and gives you more freedom than relying on gravity and free weights. This can help you maintain tension in your biceps, especially at the top of the movement.

   • Beginner
   • Biceps

5. 15. Lateral Cable Tricep Extension

   

   226,055 SETS LOGGED45.5 mSCORE

   Similar to other Tricep Extensions, this is an isolation exercise that primarily targets the triceps. By using a cable, you have more control over the direction your resistance is coming from, which allows you to get more consistent tension on your triceps compared to some other equipment like free weights. By targeting each side independently, you also remove the risk of compensating for any weaknesses between sides. This is a great exercise for developing your triceps in a different plane of movement than most other tricep exercises, and adding some variety to your tricep workouts in general.

   • Beginner
   • Triceps

6. 16. Cable Hip Abduction

   

   210,050 SETS LOGGED28.8 mSCORE

   Cable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.

   • Beginner
   • Abductors

7. 17. Single Arm Cable Crossover

   

   209,250 SETS LOGGED35 mSCORE

   An isolation chest exercise that allows for deep muscle stretch and contraction, focusing on unilateral development. It’s beneficial for correcting muscle imbalances and enhancing muscle symmetry. The single-arm approach increases core engagement for stability.

   • Beginner
   • Chest

8. 18. Single Leg Cable Kickback

   

   208,628 SETS LOGGED57.3 mSCORE

   An isolation glute exercise that also engages the hamstrings, providing a targeted workout that enhances lower body strength and muscle definition. The cable resistance ensures a full range of motion and constant tension, offering advantages over bodyweight kickbacks.

   • Beginner
   • Glutes

9. 19. Cable Shoulder External Rotation

   

   201,242 SETS LOGGED55.9 mSCORE

   Focusing on the rotator cuff, this isolation exercise improves shoulder stability and health. The cable resistance ensures controlled movement, essential for injury prevention and rehabilitation purposes.

   • Beginner
   • Shoulders

10. 20. Cable Front Raise

    

    178,281 SETS LOGGED78.8 mSCORE

    Cable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.

    • Beginner
    • Shoulders

11. 21. Cable Russian Twists

    

    173,692 SETS LOGGED17 mSCORE

    The Cable Russian Twists, enhanced by the stability of a ball and the dynamic resistance of a hi-lo pulley system, targets the obliques for a comprehensive core workout. This advanced variation introduces an instability component that requires greater engagement of the entire core, including the deep stabilizing muscles, to maintain balance. The added resistance from the cable pulley system ensures constant tension, significantly increasing the exercise's effectiveness for developing core strength and rotational power. This combination not only improves muscle activation but also enhances balance and functional fitness, making it a challenging yet beneficial exercise for athletes and fitness enthusiasts alike.

    • Intermediate
    • Abs

12. 22. Behind the Back Cable Lateral Raise

    

    169,594 SETS LOGGED70 mSCORE

    An isolation exercise targeting the shoulder’s lateral head, promoting shoulder width and definition. The behind-the-back cable position ensures constant tension and a unique range of motion, offering benefits over traditional dumbbell raises.

    • Beginner
    • Shoulders

13. 23. Cable Hip Adduction

    

    145,994 SETS LOGGED41.6 mSCORE

    This exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.

    • Beginner
    • Adductors

14. 24. Dumbbell Hanging Lateral Raise

    

    128,593 SETS LOGGED27.7 mSCORE

    Dumbbell Hanging Lateral Raise is a variation on the more standard Lateral Raise. Similar to Lateral Raise, this is an isolation exercise that primarily targets your shoulders. By hanging to the side, you can adjust your posture to slightly increase your range of motion, and improve muscle activation.

    • Beginner
    • Shoulders

15. 25. Cable Shoulder Internal Rotation

    

    117,170 SETS LOGGED49.5 mSCORE

    Cable Shoulder Internal rotation is an isolation exercise that primarily targets your shoulder, and more specifically your rotator cuff. This is a great exercise for improving stability, and shoulder health. The use of a cable gives you more control over where your resistance is coming from, as well as allowing you to perform this movement from a standing position.

    • Beginner
    • Shoulders

16. 26. Pallof Press

    

    97,228 SETS LOGGED49.9 mSCORE

    A core stabilization exercise that uses cable resistance to challenge the abs, obliques, and lower back. It’s effective for building core strength and stability, with the added benefit of improving posture and reducing lower back strain.

    • Beginner
    • Abs

17. 27. 1/2 Kneeling Shotgun Row

    

    80,616 SETS LOGGED48.9 mSCORE

    The 1/2 Kneeling Shotgun Row is a compound exercise that targets the back, shoulders, and core, with a particular focus on unilateral strength development and core stability. Performed from a half-kneeling position, this variation utilizes a cable machine set to a low position to mimic the action of rowing with one arm, akin to loading a shotgun. This exercise not only engages the primary muscles of the back but also requires significant stabilization from the core and lower body to maintain proper form. The unique position and single-arm execution help correct muscle imbalances, enhance core engagement, and improve overall posture. It's especially beneficial for athletes or individuals looking to increase functional strength and stability in their upper body and core.

    • Beginner
    • Back

18. 28. Cable Wrist Curl

    

    78,126 SETS LOGGED53 mSCORE

    Targets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.

    • Beginner
    • Forearms

19. 29. Cable Shoulder External Rotation at 90°

    

    74,981 SETS LOGGED37 mSCORE

    This variation targets the rotator cuff at a specific angle, enhancing shoulder stability and strength. Ideal for athletes and individuals seeking improved shoulder function, the exercise reduces the risk of shoulder injuries.

    • Beginner
    • Shoulders

20. 30. Cable Shoulder Internal Rotation at 90°

    

    47,148 SETS LOGGED40.7 mSCORE

    Strengthens the internal rotator muscles of the shoulder, crucial for balanced shoulder health and performance. Performed at a 90-degree angle, it complements the external rotation exercise for comprehensive rotator cuff conditioning.

    • Beginner
    • Shoulders

21. 31. Cable Wood Chop (Low to High)

    

    32,384 SETS LOGGED65.6 mSCORE

    The Cable Wood Chop (Low to High) is a dynamic, compound exercise that targets the core, obliques, and shoulders by moving the cable from a low position to a high position across the body. This variation emphasizes upward rotational strength, enhancing functional fitness and power, crucial for athletic performance. The diagonal movement pattern also engages and strengthens the entire kinetic chain, from the legs through the core and into the upper body, making it an effective exercise for improving overall body coordination and stability.

    • Beginner
    • Abs

22. 32. Cable Knee Drive

    

    14,254 SETS LOGGED50.5 mSCORE

    The Cable Knee Drive is a functional exercise targeting the hip flexors, core, and improves lower body power and stability. Performed with a cable attached to the ankle, this exercise involves driving the knee up towards the chest against the resistance. It mimics running and jumping movements, making it particularly beneficial for athletes looking to enhance their explosive power and speed. Additionally, the resistance from the cable provides a unique challenge to the core, ensuring it remains engaged throughout the movement for improved balance and posture.

    • Intermediate
    • Quads

23. 33. Stability Ball Abdominal Twist

    

    7,077 SETS LOGGED71.8 mSCORE

    A compound exercise targeting the core with a focus on obliques. The stability ball introduces an instability factor that requires more core engagement, while the cable machine adds adjustable resistance, improving rotational strength and balance more effectively than traditional twists.

    • Beginner
    • Abs