Cable machine exercises
Constant tension through the whole range and any angle of pull you want. The best isolation tool in a commercial gym.
What this kit can actually load
36MOVEMENTS
Covering 13 muscle groups as prime movers and 5 of the 9 movement patterns, and the gaps are named further down rather than glossed over.
ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·COVERAGE COUNTED FROM PRIME MOVERS ONLY·மறுபரிசீலனை ஜூலை 2026
How the cable machine list is built
- Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
- Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
- Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
- Credit a movement to a piece of kit only when that kit supplies the resistance — a bench you lie on is not the load.
- Attach the published MET category so the energy figure on every card traces back to the same table.
ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·ATTRIBUTION BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026
All 36 cable machine movements
| Exercise | Primary muscle | Pattern | Level |
|---|---|---|---|
| Cable Curl | Biceps | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable External Rotation | Rotator cuff | Pull | தொடக்கநிலை |
| Cable Glute Kickback | Glutes | Hinge | தொடக்கநிலை |
| Cable Pull-Through | Glutes | Hinge | தொடக்கநிலை |
| Cable Shrug | ட்ரெப்பீசியஸ் | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable Side Bend | Obliques | Rotation | தொடக்கநிலை |
| Cable Triceps Kickback | Triceps | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable Triceps Pushdown | Triceps | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Close-Grip Lat Pulldown | Lats | Pull | தொடக்கநிலை |
| Lat Pulldown | Lats | Pull | தொடக்கநிலை |
| Neutral-Grip Lat Pulldown | Lats | Pull | தொடக்கநிலை |
| Rope Hammer Curl | Biceps | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Rope Triceps Pushdown | Triceps | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Seated Cable Row | Upper back | Pull | தொடக்கநிலை |
| Cable Crunch | Abs | Brace | தொடக்கநிலை |
| Cable Face Pull | Rear deltoid | Pull | தொடக்கநிலை |
| Cable Fly | Chest | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable Front Raise | Front deltoid | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable Hip Abduction | Glutes | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable Lateral Raise | பக்க டெல்டாய்டு | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable Rear Delt Fly | Rear deltoid | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Cable Upright Row | பக்க டெல்டாய்டு | Pull | தொடக்கநிலை |
| High-to-Low Cable Fly | Chest | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Low-to-High Cable Fly | Chest | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Overhead Cable Triceps Extension | Triceps | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Pallof Press | Obliques | Rotation | தொடக்கநிலை |
| Reverse-Grip Lat Pulldown | Lats | Pull | தொடக்கநிலை |
| Seated Cable Twist | Obliques | Rotation | தொடக்கநிலை |
| Single-Arm Lat Pulldown | Lats | Pull | தொடக்கநிலை |
| Straight-Arm Pulldown | Lats | தனித்தசைப் பயிற்சி | தொடக்கநிலை |
| Wide-Grip Seated Cable Row | Upper back | Pull | தொடக்கநிலை |
| Cable Woodchop | Obliques | Rotation | இடைநிலை |
| Half-Kneeling Pallof Press | Obliques | Rotation | இடைநிலை |
| Leaning Cable Lateral Raise | பக்க டெல்டாய்டு | தனித்தசைப் பயிற்சி | இடைநிலை |
| Low-to-High Cable Chop | Obliques | Rotation | இடைநிலை |
| Single-Arm Cable Fly | Chest | தனித்தசைப் பயிற்சி | இடைநிலை |
Muscles you can cover with cable machine
Not covered: forearms, குவாட்ரிசெப்ஸ், ஹாம்ஸ்ட்ரிங்ஸ், calves, lower back, adductors, இடுப்பு மடக்கும் தசைகள். That is the honest gap — fill it with another implement or with bodyweight work.
Programmes that run on this alone
The questions that come up on the floor
What can I train with cable machine?
36 exercises on this site use cable machine, covering 13 muscle groups as prime movers and 5 of the 9 movement patterns. 11 of them are compound movements, which is the number that decides whether a piece of equipment can carry a whole programme on its own.
Is cable machine enough to build muscle?
Yes. With 36 exercises across 13 muscle groups, cable machine covers enough of the body to run a complete programme. Muscle growth responds to effort, load progression and volume — not to which brand of resistance supplied them.
Can I use cable machine at home?
Usually not: this is gym equipment. Every exercise page here lists a home substitute that trains the same prime mover through the same pattern, so nothing on this list is a dead end for a home trainer.
How do I make cable machine exercises harder over time?
Add weight in the smallest increment available whenever you reach the top of the target rep range with clean technique, and keep the range of motion and the tempo identical as the load climbs.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
