Standing Cable Lift
A beginner strength exercise for the abs, done with a cable.
How to do the Standing Cable Lift
- Connect a standard handle on a tower, and move the cable to the lowest pulley position.
- 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.
- With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
- In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
- 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.
- Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
- Repeat to failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing Cable Lift
Cable Judo FlipCable · Beginner
Cable Russian TwistsCable · Beginner
Pallof Press With RotationCable · Beginner
Standing Cable Wood ChopCable · Beginner
Bosu Ball Cable Crunch With Side BendsCable · Beginner
Cable CrunchCable · Beginner
Cable Reverse CrunchCable · Beginner
Cable Seated CrunchCable · Beginner
Questions
What muscles does the Standing Cable Lift work?
Mainly the abs, with the shoulders helping.
Is the Standing Cable Lift good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing Cable Lift?
Good alternatives that train the abs: Cable Judo Flip, Cable Russian Twists, Pallof Press With Rotation or Standing Cable Wood Chop.
How many sets and reps of the Standing Cable Lift should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).