The 14 Best Rope Cable Exercises

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Top 10

  1. 1. Cable Rope Tricep Extension

    Photo of Cable Rope Tricep Extension being performed
    5,040,054 SETS LOGGED
    98.7 mSCORE

    This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.

  2. 2. Cable Tricep Pushdown

    Photo of Cable Tricep Pushdown being performed
    2,892,256 SETS LOGGED
    97 mSCORE

    This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

  3. 3. Cable Bicep Curl

    Photo of Cable Bicep Curl being performed
    1,782,778 SETS LOGGED
    93.5 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.

  4. 4. Cable Crunch

    Photo of Cable Crunch being performed
    1,319,417 SETS LOGGED
    80.9 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.

  5. 5. Tricep Overhead Extension with Rope

    Photo of Tricep Overhead Extension with Rope being performed
    744,097 SETS LOGGED
    80.3 mSCORE

    Similar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.

  6. 6. Cable One Arm Tricep Side Extension

    Photo of Cable One Arm Tricep Side Extension being performed
    515,324 SETS LOGGED
    79.1 mSCORE

    Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.

  7. 7. Cable One Arm Underhand Tricep Extension

    Photo of Cable One Arm Underhand Tricep Extension being performed
    493,405 SETS LOGGED
    79.6 mSCORE

    Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.

  8. 8. Cable Underhand Tricep Pushdown

    Photo of Cable Underhand Tricep Pushdown being performed
    323,793 SETS LOGGED
    66.6 mSCORE

    This variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.

  9. 9. Single Arm High Cable Tricep Extension

    Photo of Single Arm High Cable Tricep Extension being performed
    293,163 SETS LOGGED
    79.4 mSCORE

    An isolation exercise focusing on the triceps, particularly the long head, for improved arm definition. The high cable setup allows for a full stretch of the triceps muscle, enhancing the muscle development potential.

  10. 10. Behind the Back Cable Bicep Curl

    Photo of Behind the Back Cable Bicep Curl being performed
    199,137 SETS LOGGED
    59.1 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.

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  1. 11. Behind the Back Cable Lateral Raise

    Photo of Behind the Back Cable Lateral Raise being performed
    138,659 SETS LOGGED
    60.3 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.

  2. 12. Overhead Cable Bicep Curl

    Photo of Overhead Cable Bicep Curl being performed
    136,931 SETS LOGGED
    40.4 mSCORE

    The Overhead Cable Bicep Curl is an isolation exercise that targets the biceps from an overhead position, using cables to maintain constant tension throughout the entire range of motion. This variation emphasizes the peak contraction of the biceps and stretches the muscles under load, which can lead to increased muscle hypertrophy. The unique angle helps isolate the biceps more effectively than traditional curls, reducing the involvement of secondary muscle groups and focusing on bicep strength and definition. It's especially beneficial for those aiming to sculpt their upper arms and enhance the visual appearance of the biceps.

  3. 13. Cable Rope Hammer Curls

    Photo of Cable Rope Hammer Curls being performed
    81,443 SETS LOGGED
    53 mSCORE

    Cable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.

  4. 14. Cable Wrist Curl

    Photo of Cable Wrist Curl being performed
    62,797 SETS LOGGED
    41.2 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.