Standing Cable Lift

Standing Cable Lift is a beginner-level compound in the strength category that primarily works the abs. It also recruits the shoulders. It is performed with cable.

How to do it

1. 1Connect a standard handle on a tower, and move the cable to the lowest pulley position.
2. 2With 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. 3With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
4. 4In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
5. 5Keep 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. 6Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
7. 7Repeat to failure.
8. 8Then, reposition and repeat the same series of movements on the opposite side.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.