Standing Cable Lift

How to do the Standing Cable Lift

1. Connect a standard handle on a tower, and move the cable to the lowest pulley position.
2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm"s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
3. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
4. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
5. Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
7. Repeat to failure.
8. Then, reposition and repeat the same series of movements on the opposite side.

Muscles worked

Role	Muscles
Primary	abs
Secondary	shoulders
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight

Harder than the Standing Cable Lift

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Standing Cable Lift with

Opposing lower back work — alternate sets without extra rest.

Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Standing Cable Lift work?

The Standing Cable Lift primarily works the abs, with the shoulders as secondary movers. Ab Roller, Barbell Ab Rollout, and Barbell Ab Rollout - On Knees train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Cable Lift?

A Cable Machine. Without a cable machine, Spider Crawl, 3/4 Sit-Up, and Air Bike train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Standing Cable Lift suitable for beginners?

Yes, the Standing Cable Lift is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Standing Cable Lift go in a workout?

Early — the Standing Cable Lift is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Stiff Leg Barbell Good Morning and Hyperextensions (Back Extensions) later.

Similar exercises

Ab Roller Other Equipment Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell Bent Press Kettlebell Kettlebell Pass Between The Legs Kettlebell