Cable Standing Lift
Lift a cable from low to high, across your body, to strengthen obliques, core, and shoulders. Improve rotational power and stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing Lift
Description
A full-body exercise that targets your core muscles, shoulders, and arms. The exercise involves lifting a weight from the lower setting of a cable machine to the opposite shoulder, using your core strength.
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How to do Cable Standing Lift
- 01Setup
Stand facing the cable machine with the pulley set to its lowest position and select a single handle attachment. Grasp the handle with both hands using an overhand grip.
- 02Setup
Step away from the machine to create tension, positioning your feet shoulder-width apart and perpendicular to the cable tower, with a slight bend in your knees.
- 03
Keeping your arms mostly extended, initiate the movement by rotating your torso and pulling the handle diagonally upward and across your body towards the opposite shoulder. Exhale as you lift.
- 04
Allow your hips and shoulders to rotate naturally, finishing the movement with the handle near your opposite shoulder and your core fully contracted.
- 05
Slowly and with control, reverse the motion, allowing your torso to rotate back to the starting position as you inhale, resisting the cable's pull.
Tips
- Initiate the movement from your core, specifically your obliques, rather than primarily pulling with your arms to maximize rotational power and muscle engagement.
- Control the eccentric (lowering) phase of the movement, actively resisting the cable's pull to enhance muscle engagement and develop greater stability.
- Keep a slight bend in your elbows throughout the lift to protect your joints and prevent locking out, ensuring tension remains on the target muscles.
- Maintain a stable, athletic stance with grounded feet, allowing your hips to rotate naturally while preventing excessive leaning or swaying.
Common mistakes
- Pulling primarily with your arms instead of rotating through your torso reduces oblique engagement; focus on initiating the movement by twisting your hips and core, letting your arms act as levers.
- Rushing the eccentric phase allows the cable to pull you back quickly, diminishing muscle control; actively resist the cable's pull and slowly lower the handle back to the starting position under control.
- Rounding or arching your lower back during the lift can strain the spine; keep your core braced and maintain a neutral spinal alignment throughout the entire movement.
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What muscles does Cable Standing Lift work?
Cable Standing Lift primarily targets Obliques. Secondary muscles include Deltoid Posterior, Latissimus Dorsi, Serratus Anterior, Teres Major.
Is Cable Standing Lift good for beginners?
Cable Standing Lift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing Lift?
You need Cable to perform Cable Standing Lift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing Lift?
Initiate the movement from your core, specifically your obliques, rather than primarily pulling with your arms to maximize rotational power and muscle engagement. Control the eccentric (lowering) phase of the movement, actively resisting the cable's pull to enhance muscle engagement and develop greater stability. Keep a slight bend in your elbows throughout the lift to protect your joints and prevent locking out, ensuring tension remains on the target muscles. Maintain a stable, athletic stance with grounded feet, allowing your hips to rotate naturally while preventing excessive leaning or swaying.
What are common mistakes when doing Cable Standing Lift?
Pulling primarily with your arms instead of rotating through your torso reduces oblique engagement; focus on initiating the movement by twisting your hips and core, letting your arms act as levers. Rushing the eccentric phase allows the cable to pull you back quickly, diminishing muscle control; actively resist the cable's pull and slowly lower the handle back to the starting position under control. Rounding or arching your lower back during the lift can strain the spine; keep your core braced and maintain a neutral spinal alignment throughout the entire movement.
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Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store