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Cable

107 exercises

A cable machine uses a weight stack and pulleys to give smooth resistance from almost any angle. Home “functional trainers” pack two adjustable pulleys into one frame, so you can do presses, rows, flyes, pulldowns and core work with constant tension.

LargeSpace needed
Budget
✓Home friendly

Best for

ChestLatsUpper BackShouldersTricepsBiceps

Benefits

  • Constant tension through the whole range of motion, unlike most free weights.
  • Adjustable pulley heights let you train every muscle from any angle.
  • Smooth and joint-friendly, with quick weight changes by moving a pin.
Beginner advice

For a home gym, look for a dual-pulley functional trainer or a cable attachment for your power rack. Check the stack weight (about 70–90 kg per side suits most people) and the pulley ratio — on a 2:1 ratio the load feels about half the stack weight — and measure your ceiling height before you buy.

Safety

Check the cables for fraying, make sure the pin is fully inserted, and return the weight to the stack slowly instead of letting it slam.

Cable exercises

107 exercises

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