Standing Cable Lift
The Standing Cable Lift targets the Abdominals and suits beginner-level lifters. With 8 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Cable Lift work?
The Standing Cable Lift primarily works the Abdominals. Secondary muscles include the Shoulders, which assist during the movement.
Is the Standing Cable Lift good for beginners?
Yes, the Standing Cable Lift is suitable for beginners. Start with light weight to master the 8-step form before adding load.
What equipment do I need for the Standing Cable Lift?
You need cable to perform the Standing Cable Lift. Most commercial gyms will have this available.
Track Your Progress
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