Cable side pull exercise. Attach a D-handle to a low pulley on a cable stack.

Cable side pull exercise Facing away from the cable machine, take hold of the Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. What is a cable machine/cross pull? Cross pull or cable machine is a strength training machine where you can train the whole body. Sep 4, 2023 · Starting from the lower back you can do exercises like cable deadlifts or cable pull throughs to strengthen the posterior chain. Barbells, dumbbells, and dedicated machines are all great methods to target the glutes. Using cables keeps your muscles under constant tension, and you can make small adjustments to the weight to ensure your back workout is effective but safe. Oct 29, 2024 · The Benefits of Cable Pull Downs Before diving into the technicalities, let’s explore why the cable pull down is a valuable addition to your workout routine: Enhanced Back Strength: The pull down directly engages your lats, which are responsible for pulling movements like rowing, swimming, and even everyday activities like lifting heavy objects. You’ve likely used the machine to train back, biceps and triceps – but have you ever used it to train the glutes?! If not – then you should. Achieve a healthy and impressive physique with t Jun 21, 2024 · Unlike things like pull-throughs and stiff-legged deadlifts, this exercise involves minimal lower back stress and allows you to focus all your attention on your butt, training one side at a time. Aug 11, 2024 · The cable side crunch is an exercise variation that works the oblique muscles of the core. It targets the oblique muscles and helps to improve core strength and stability. They are easy to learn and very effective at building back strength. Aug 11, 2024 · In this exercise guide, we’ll explain the muscles involved, how-to, tips, variations, and how to incorporate the cable pulldown in your training routine. You can target all three major deltoid muscles with them: the anterior, lateral, and posterior deltoid. Learn how to do Cable Pulldown exercise properly. Jul 16, 2024 · Stop wasting your time on too-easy crunches, sit-ups, planks, and leg raises. Feb 27, 2024 · Two main muscle-building exercises exist for the side delts - dumbbell lateral raises and cable lateral raises. Are cable side raises good? Cable lateral raises are a great exercise to give a balanced shape to your shoulders and make them look broader. We're giving you 7 of the best ab and oblique exercises to chisel out a 6-pack Aug 21, 2024 · 20 Best Cable Machine Exercises To Build Mass & Strength Here are the 20 best cable exercises for building mass and strength. Oct 23, 2016 · Use the cable pull-through to improve your barbell squat and deadlift and to strengthen your posterior chain, which is responsible for forward propulsion. May 13, 2025 · Cable ab workouts are superb additions to your workout. People who lack the strength for regular pull-ups and chin-ups can begin with slow negatives . Dec 7, 2021 · Cable ab workouts are a great way to step your core training up to the next level. Aug 31, 2022 · A balanced approach to building a strong and resilient body should include an adequate volume of upper body pulling exercises to offset pushing movements. Cables are great for constant resistance, and multiple options on angles and grip. Cable Deadlift The cable deadlift is a fantastic variation of the traditional barbell deadlift. With a low cable setup, the handle is positioned near the ground, and you pull the weight upward during the crunch. Instructions for the cable pull-through exercise. Follow our step-by-step instructions and tips. Use these cable exercises to sculpt midsection of your dreams. Cable Side Crunch is an isolation exercise that primarily targets the core muscles, specifically the obliques. It is a great way to build strength and shape the delt muscles, because it has adjustable weight for resistance and different handle attachments, such as single handles, bars, or rope attachments. Perfect for all levels. Each exercise has a picture and a short explanatory text so that it is easy to follow the movements. Tips for Performing Cable Pull Throughs Browse the best core workouts and exercises with cable machines. Initiate the crunch by bending your torso to the side, bringing your elbow towards your hip. Apr 30, 2025 · Discover 10 effective chest cable exercises to build a stronger, more defined chest with our comprehensive training guide. 72 Likes, TikTok video from SHRP Training (@shrp_training): “Discover effective cable side pull techniques to strengthen your chest and lats. #exercise #strengthtraining”. Then kneel down with your body positioned slightly back from the machine. It builds strength in the muscles that stabilize the shoulder blades, reducing strain during pressing or overhead movements. Visit our free illustrated exercise directory for more exercises to try in your workouts. Here’s a guide to the cable pulldown … Nov 4, 2025 · What muscles do cable twists work? The cable woodchop targets the transverse abdominis and oblique muscles. It’s this real-world applicability combined with adaptable resistance levels of cables that make them indispensable in any core-training regimen. How to do One Arm High Pulley Cable Side Bends. 1. The cable should be subtly pulling your body forward. Dec 4, 2023 · With these additional cable pull back exercises, your home gym is now a haven for back gains. This exercise primarily works the glutes and hamstrings, but the lower back, quads, and core muscles are also worked. It is an intermediate-level exercise that helps improve core strength and stability. For mid-back, focus on exercises where your hands are closer together like close grip rows. Single / one arm cable lateral / side raises / shoulder abductions, incline planks and crab toe touches are related exercise that target the same muscle groups as single / one arm cable lateral / side raises / shoulder abductions. Strengthen Your Back And Arms Effectively With Expert Tips. This standing straight-arm movement can be modified. Stand sideways to the handle/pulley, bend down and grip the handle, then stand up and take a step or two sideways away from the pulley. Cable Pull Throughs also help to increase muscular endurance, which is essential for any athlete or active individual. It also engages the muscles of your back, shoulders, and legs. The objective is to grab a horizontal bar and use your upper body muscles to pull yourself up until your chin is over the bar. A strength coach breaks down the ideal grip, posture, and elbow path to maximize back growth. Stand with your arm straight. Jan 14, 2025 · Cable ab workouts will work wonders for your core strength and stability, as will bodyweight exercises like leg raises and isometric exercises like front and side planks, but it won’t be enough to give you “abs” as in six-pack abs. Jun 7, 2024 · 7 Best Lower Back Exercises with Cables While there are plenty of free-weight and bodyweight lower back exercises you can do, cable exercises are also effective. The front arm should be extended forward and the back hand at your side. Learn more about this exercise including how to do it, tips, variations, and how to include it in your training. Choose your cable machine wisely, mix and match these exercises, and get ready to unveil a back that'll have everyone asking for your secret. Looking for cable exercises to work those buns? The cable pull-through is just what the doctor ordered. In this guide, we’ll cover the 17 best cable exercises for every major muscle group, complete with benefits, step-by-step instructions, trainer tips, and FAQs. In this article, I’ve shared various cable machine lat exercises for you to smoke your back gains. Feb 20, 2023 · The cable pulley machine is versatile and effective strength and muscle-building equipment. It is a great cable exercise that is widely used by Single Arm Side Pull A way of isolating the lat muscle, for this exercise, you stand side on to the cable, and pull from the side only. This article overviews the benefits of training back muscles using the cable machine, highlighting the exercises and back workouts with cables best programmed for back-building. But the Nov 19, 2024 · The Cable Pull-Through is a powerful and versatile exercise for strengthening the posterior chain and improving lower body strength. Grasp stirrup attachment with the arm nearest to the pulley. Aug 11, 2024 · Here are step-by-step instructions for this exercise… Attach a single-grip handle to a low cable pulley. Use a cable machine for the challenging side bend oblique exercise variation. Coach's Tips It's the best workout to create a toned side line. For the front Jul 9, 2025 · Learn how to perform the cable lat pulldown with perfect form to build bigger lats. How to do Cable Pull Throughs Start by attaching the rope attachment to the cable stack and selecting the desired weight. You can do the deadlift exercise using a barbell, a pair of dumbbells, and a cable. It's important to keep your waist straight so that it doesn't bend! How to Cable Side Bend Jan 15, 2025 · The fitness experts at GGR have compiled the 9 best cable leg exercises for your next leg day! Read on for the benefits and sample cable leg workouts. Lat Pulldown Lat pulldowns are a good place to start if you want to add a simple yet effective cable machine exercise to your workout routine. Additionally, the exercise can help to reduce lower back pain, as it strengthens the muscles that support the spine. Jul 26, 2024 · While facing the cable stack, grip a rope attachment. Learn How To Do The Cable Pulldown Exercise Correctly With Our Comprehensive Video Guide. Contract your obliques at the bottom of the movement, ensuring your motion is controlled. These are the muscles that allow you to twist at the waist. For the upper back choose exercises like wide grip rows, single-arm bent over rows and cable shrugs. Sep 23, 2025 · 8 Best Cable Glute Exercises To Build The Butt September 23, 2025 Share: One of the most universal pieces of equipment in the gym is the cable machine. Nov 24, 2022 · Here is a guide with training exercises that you can perform in a cable machine, parallel pull or cross pull. Oct 17, 2021 · Learn how to do the cable push-pull with proper form and try cable push-pull variations for resistance bands and more. This exercise can be performed using either a low or high cable setting. In this guide, we've explained how to do it with tips, variations, and more. It allows you to hit the lats from every angle and add variety to your total gym training. Stand sideways to the machine, a foot or two away, so the cable is strained right from the start. In a recent YouTube video, natural bodybuilder and evidence-based fitness coach Jeff Nippard broke down his complete pull workout, featuring six strategic exercises designed to maximize muscle growth. Place your other hand behind the head for support. Sep 14, 2023 · Cable shoulder exercises are one of the best ways to grow cannonball delts. However, unlike traditional dumbbell lateral raises, where the tension is less at the bottom of the movement, cable lateral raises maintain resistance from start to finish due to the cable's constant tension. We've picked 9 of our favorite cable exercises, guaranteed to blast your shoulders The Cable Pull Through is your go-to exercise for targeting the posterior chain with precision. Pull the cable handle over your shoulder, keeping your arm extended but not locked. This movement involves bending at the waist while resisting the pull of the cable, allowing for focused engagement of the lateral core muscles. Apr 6, 2024 · 15 Best Cable Leg Exercises Here are our top 15 cable leg workouts to help you build Bigger and Stronger Legs. Cable Push-Pull On a cable-crossover machine, set the cable handles to chest height, grab both handles and stand so you’re facing one weight stack and your back is facing the other stack. Here, Men's Physique Champion Ali Blial takes us through his favourite options that you should be doing, for all Cable pull is a versatile exercise that targets several upper body muscles including the back, biceps, and shoulders. Learn how to do Cable Side Bend exercise properly. Anchor Mar 6, 2021 · Activate your internal and external obliques and various deep core muscles safely with the cable side bend, an isolation pulling exercise. The cable pull-through (aka glute pull-through) is a compound exercise that primarily works your hamstrings, gluteus maximus, and lower-back muscles. Aug 11, 2024 · The cable twist is a functional exercise for training the obliques and other core muscles. Aug 4, 2023 · Presenting the best cable machine exercises for a full body workout, along with a few recommended workout routines. Oct 20, 2021 · The cable machine is one of the most versatile machines for leg and glute workouts. How to: Aug 24, 2023 · Targeting your oblique muscles isn’t just limited to the Russian twist exercise. Discover the top 10 cable pull back exercises to sculpt and strengthen your back muscles. In contrast Aug 27, 2024 · Master the cable side bend! Learn proper technique, muscles worked, benefits, tips, and injury prevention. Simultaneously punch forward with the back hand and pull front hand to side. This exercise involves standing with a cable machine and pulling the cable with one hand while crunching to the side. Stand with your side facing a low pulley. Get personalized workouts with Fitbod's AI Workout Generator. Using a cable machine, the exercise involves standing or sitting and pulling the cable towards you with your arms extended, simulating a pulling action. Unlike Deadlifts or other advanced hip hinge variations, the Cable Pull-Through isolates your glutes and hamstrings, enhancing muscle tension and lengthening without overloading your spine. If you have access to cable machine, there are some highly effective cable oblique exercises you can perform to target these often overlooked core muscles. Standing, with the pully set high, reach over with arm extended, then pull the handle so that your elbow comes towards your body. Pull Up and Chin Up Pull-ups and chin-ups are two of the best exercises you can include in pull workouts to develop a broad and strong back (1). Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Aug 6, 2024 · Here are the 10 best cable lower back exercises to help you build a stronger, healthier back. Learn how to do this exercise: One Arm High Pulley Cable Side Bends. Apr 13, 2025 · For an easier variation, you can do a bodyweight side bend. There are three Jul 28, 2023 · The cable side bend differs from the standard side bend in that it provides weight-bearing tension on the side you pull with, as opposed to the opposite side. Cable Squats Benefits of cable squats Squats are considered the king of all exercises, especially when it comes to building The Cable Side Bend is an effective exercise designed to target the oblique muscles, which are essential for achieving a strong and sculpted midsection. Must try this workout so that you can experience the power of cable machine leg exercises for yourself! 1. Jul 21, 2023 · This post will delve into the cable pull through exercise routine and will detail the muscles worked, the benefits and other alternative exercises to build hamstrings, glutes and lower back muscles. By integrating this exercise into your routine, you can enhance your overall core stability and Oct 16, 2018 · Cable Side Bend - The Cable Side Bend works the obliques as lateral flexors. Apr 21, 2025 · Cable exercises are a great way to add variety to your shoulder workout routine. Nov 27, 2024 · Want to grow your glutes while sparing your lower back some grief? The cable pull-through might be the answer you've been looking for. Jun 5, 2024 · Cable pulldowns use a cable pulley machine to work out your back, arms, and abs. Therefore, it has become a popular exercise machine Feb 11, 2024 · Here’s our definitive list of the best cable exercises for adding strength and size to your glutes based on effectiveness, safety, and efficiency! Once you’ve got your glutes looking right, check out our list of the best cable exercises for all of your leg muscles. It provides a unique training stimulus and benefits, effectively activating the Building a stronger back and biceps doesn’t require complicated routines or endless exercises. Nov 4, 2025 · The cable face pull is one of the most valuable shoulder cable exercises for developing the rear delts and upper back. Boost your core strength and definition. Attach a D-handle to a low pulley on a cable stack. By avoiding common mistakes, focusing on proper form, and gradually progressing with weight, you can safely integrate this movement into your training to achieve impressive results. Brace your core and tilt your torso away from the machine. See how the exercise is performed, the proper technique, and which muscles are worked. Jan 29, 2024 · Cable oblique exercises allow for targeted strain on your abdominal muscles while supporting controlled movements that mimic everyday activities. 8 Effective Pull Exercises 1. We look at their benefits, how to do them, and common mistakes to avoid in 2025. Cable Deadlift The cable deadlift is the best variation of the classic barbell deadlift and one of the best cable exercises for the lower back (posterior chain). Here are the 14 best cable exercises for your legs and glutes.