Exercise library · 248 movements
Cable exercises
Adjustable pulleys for rows, pulldowns, flyes and arm work. Match the attachment and pulley height to the exercise, and record the same machine when comparing loads.
These exercises use cable as their main equipment. Some need additional equipment; each exercise reference lists its setup.
Beacon sessions with cable exercises
These sessions also use the other equipment shown on each card. Open a session to see its full routine and parent program.
Bro Split · Session 1
Bro Split — Chest
4 exercises · Barbell, Dumbbell, Cable, Bodyweight
See the routine →Bro Split · Session 2Bro Split — Back
5 exercises · Barbell, Bodyweight, Cable
See the routine →Bro Split · Session 3Bro Split — Shoulders
6 exercises · Barbell, Dumbbell, Cable
See the routine →Bro Split · Session 5Bro Split — Arms
7 exercises · Barbell, Dumbbell, Cable
See the routine →DUP Full Body · Session 2Full Body — Hypertrophy (Moderate)
5 exercises · Barbell, Dumbbell, Cable, Machine
See the routine →Full Body Strength · Session 2Full Body B — Deadlift / OHP / Pulldown
5 exercises · Barbell, Cable, Machine
See the routine →Full Body Strength · Session 3Full Body C — Squat / Bench / Row + Arms
6 exercises · Barbell, Dumbbell, Cable
See the routine →PHUL · Session 3PHUL Upper Hypertrophy
7 exercises · Dumbbell, Cable
See the routine →ULPPL · Session 1ULPPL — Upper Body
7 exercises · Barbell, Cable, Bodyweight
See the routine →ULPPL · Session 3ULPPL — Push
6 exercises · Dumbbell, Cable
See the routine →ULPPL · Session 4ULPPL — Pull
6 exercises · Bodyweight, Cable, Dumbbell, Barbell
See the routine →ULPPL · Session 5ULPPL — Legs
6 exercises · Barbell, Dumbbell, Machine, Cable
See the routine →Upper / Lower Split · Session 3Upper Body B — Volume
6 exercises · Dumbbell, Cable, Bodyweight
See the routine →Upper / Lower Split · Session 4Lower Body B — Volume
6 exercises · Barbell, Dumbbell, Machine, Cable
See the routine →Browse the exercise instructions
- Alternate Lat Pulldownback
- Cable Alternate Shoulder Pressshoulders
- Cable Alternate Tricep Extensiontriceps
- Cable-Assisted Inverse Leg Curlhamstrings
- Cable Bar High Pulley Overhead Tricep Extensiontriceps
- Cable Behind-the-Back Curlbiceps
- Cable Bench Presschest
- Cable Bent-Over Neutral-Grip Kickback with Ropetriceps
- Cable Bent-Over One-Arm Lateral Raiseshoulders
- Cable Bent-Over Reverse-Grip Rowback
- Cable Bent-Over Rowback
- Cable Bent-Over Row with Barback
- Cable Bent-Over Row with Ropeback
- Cable Bent-Over Single-Arm Kickbacktriceps
- Cable Bent-Over Single-Arm Neutral-Grip Kickback with Ropetriceps
- Cable Close-Grip Curlbiceps
- Cable Close-Grip Front Lat Pulldownback
- Cable Concentration Curlbiceps
- Cable Concentration Extensiontriceps
- Cable Crossover Lat Pulldownback
- Cable Crossover Reverse Flyshoulders
- Cable Crossover Variationchest
- Cable Crunchcore
- Cable Curlbiceps
- Cable Deadliftglutes
- Cable Decline Flychest
- Cable Decline One-Arm Presschest
- Cable Decline Presschest
- Cable Decline Seated Wide-Grip Rowback
- Cable Drag Curlbiceps
- Cable Floor Seated Wide-Grip Rowback
- Cable Flychest
- Cable Fly with Chest Supportchest
- Cable Forward Lungequads
- Cable Forward Raiseshoulders
- Cable Front Raiseshoulders
- Cable Front Seated Rowback
- Cable Front Shoulder Raiseshoulders
- Cable Front Squatquads
- Cable Half-Kneeling Adductor Pallof Presscore
- Cable Half-Kneeling External Rotationshoulders
- Cable Half-Kneeling Pallof Presscore
- Cable Half-Kneeling Push-Pullback
- Cable Hammer Curlbiceps
- Cable Hanging Leg Raisecore
- Cable High Pulley Overhead Tricep Extensiontriceps
- Cable High Rowback
- Cable Hip Abductionglutes
- Cable Hip Adductionadductors
- Cable Incline Bench Presschest
- Cable Incline Bench Rowback
- Cable Incline Close-Grip Curlbiceps
- Cable Incline Cross Rear Flyshoulders
- Cable Incline Flychest
- Cable Incline Pushdownback
- Cable Incline Skull Crushertriceps
- Cable Incline Tricep Extensiontriceps
- Cable Judo Flipcore
- Cable Kneeling Pull-Throughglutes
- Cable Kneeling Rear Delt Rowshoulders
- Cable Kneeling Shoulder Pressshoulders
- Cable Kneeling Tricep Extensiontriceps
- Cable Lat Pulldown with V-Barback
- Cable Lateral Lungequads
- Cable Lateral Raiseshoulders
- Cable Leaning Lateral Raiseshoulders
- Cable Low Flychest
- Cable Low Row with Ropeback
- Cable Lungequads
- Cable Lying Bicep Curlbiceps
- Cable Lying Close-Grip Curlbiceps
- Cable Lying Close-Grip Presstriceps
- Cable Lying Cross Lateral Raiseshoulders
- Cable Lying Curlbiceps
- Cable Lying Extension Pulloverback
- Cable Lying Flychest
- Cable Lying Front Raiseshoulders
- Cable Lying Pallof Presscore
- Cable Lying Regular-Grip Curlbiceps
- Cable Lying Shrugtraps
- Cable Lying Tricep Extensiontriceps
- Cable Lying Upright Rowtraps
- Cable Middle Flychest
- Cable Narrow Chair Stand-Upquads
- Cable Neutral-Grip Kickbacktriceps
- Cable One-Arm Bent-Over Rowback
- Cable One-Arm Bicep Curlbiceps
- Cable One-Arm Curlbiceps
- Cable One-Arm Decline Chest Flychest
- Cable One-Arm Fly on Exercise Ballchest
- Cable One-Arm Front Raiseshoulders
- Cable One-Arm High Pulley Overhead Tricep Extensiontriceps
- Cable One-Arm Incline Fly on Exercise Ballchest
- Cable One-Arm Incline Presschest
- Cable One-Arm Incline Press on Exercise Ballchest
- Cable One-Arm Inner Biceps Curlbiceps
- Cable One-Arm Lat Pulldownback
- Cable One-Arm Lateral Raiseshoulders
- Cable One-Arm Preacher Curlbiceps
- Cable One-Arm Press on Exercise Ballchest
- Cable One-Arm Pulldownback
- Cable One-Arm Reverse Flyshoulders
- Cable One-Arm Reverse Preacher Curlforearms
- Cable One-Arm Side Triceps Pushdowntriceps
- Cable One-Arm Straight-Back High Rowback
- Cable One-Arm Tricep Pushdowntriceps
- Cable One-Arm Twisting Seated Rowback
- Cable One-Arm Wrist Curlforearms
- Cable Overhead Curlbiceps
- Cable Overhead Curl on Exercise Ballbiceps
- Cable Overhead Tricep Extensiontriceps
- Cable Overhead Tricep Extension with Straight Bartriceps
- Cable Pallof Press with Glute Bridgecore
- Cable Palm Rotational Rowback
- Cable Parallel-Grip Lat Pulldown on Floorback
- Cable Preacher Curlbiceps
- Cable Press on Exercise Ballchest
- Cable Pull-Throughglutes
- Cable Pulldown Bicep Curlbiceps
- Cable Rear Delt Rowshoulders
- Cable Rear Drivetriceps
- Cable Rear Pulldownback
- Cable Reverse Crunchcore
- Cable Reverse Curlforearms
- Cable Reverse-Grip Curlbiceps
- Cable Reverse-Grip Pulldownback
- Cable Reverse-Grip Pushdowntriceps
- Cable Reverse-Grip Straight-Back Seated High Rowback
- Cable Reverse-Grip Tricep Pushdowntriceps
- Cable Reverse Lunge from Step Boxquads
- Cable Reverse One-Arm Curlforearms
- Cable Reverse Preacher Curlforearms
- Cable Reverse Wrist Curlforearms
- Cable Rope Crossover Seated Rowback
- Cable Rope Elevated Seated Rowback
- Cable Rope Extension Incline Bench Rowback
- Cable Rope Hammer Preacher Curlbiceps
- Cable Rope High Pulley Overhead Tricep Extensiontriceps
- Cable Rope Incline Tricep Extensiontriceps
- Cable Rope Lying on Floor Tricep Extensiontriceps
- Cable Rope One-Arm Hammer Preacher Curlbiceps
- Cable Rope Seated Rowback
- Cable Rope Tricep Pushdowntriceps
- Cable Russian Twistcore
- Cable Seated Chest Flychest
- Cable Seated Chest Presschest
- Cable Seated Close-Grip Presstriceps
- Cable Seated Cross-Arm Twistcore
- Cable Seated Crunchcore
- Cable Seated Curlbiceps
- Cable Seated Floor One-Arm Concentration Curlbiceps
- Cable Seated Floor Row with Ropeback
- Cable Seated High Rowback
- Cable Seated Horizontal Shrugtraps
- Cable Seated Neck Extensionneck
- Cable Seated Neck Flexionneck
- Cable Seated One-Arm Alternate Rowback
- Cable Seated One-Arm Concentration Curlbiceps
- Cable Seated Overhead Curlbiceps
- Cable Seated Pulloverback
- Cable Seated Rear Delt Fly with Chest Supportshoulders
- Cable Seated Rear Lateral Raiseshoulders
- Cable Seated Shoulder Internal Rotationshoulders
- Cable Seated Straight-Bar Rowback
- Cable Seated Supinated-Grip Rowback
- Cable Seated Twistcore
- Cable Seated Twist on Floorcore
- Cable Seated Wide-Grip Rowback
- Cable Shoulder Pressshoulders
- Cable Shrugtraps
- Cable Side Bendcore
- Cable Side Bend Crunchcore
- Cable Side Crunchcore
- Cable Side-Lying Lateral Raiseshoulders
- Cable Single-Arm Crossoverchest
- Cable Single-Arm Rowback
- Cable Split-Stance Horizontal Pallof Presscore
- Cable Squatquads
- Cable Squat Rowback
- Cable Squatting Curlbiceps
- Cable Stand-Upquads
- Cable Standing Alternate Low Flychest
- Cable Standing Behind-the-Back Wrist Curlforearms
- Cable Standing Chest Presschest
- Cable Standing Close-Grip Presstriceps
- Cable Standing Crossover High Reverse Flyshoulders
- Cable Standing Crunchcore
- Cable Standing Front Raise Variationshoulders
- Cable Standing High Cross Tricep Extensiontriceps
- Cable Standing Hip Extensionglutes
- Cable Standing Hip Thrustglutes
- Cable Standing Inner Curlbiceps
- Cable Standing Lat Pushdownback
- Cable Standing Leg Curlhamstrings
- Cable Standing Liftcore
- Cable Standing One-Arm Tricep Extensiontriceps
- Cable Standing One-Arm Tricep Pushdowntriceps
- Cable Standing One-Leg Calf Raisecalves
- Cable Standing Pulldownback
- Cable Standing Rear Delt Horizontal Rowshoulders
- Cable Standing Rear Delt Rowshoulders
- Cable Standing Reverse-Grip Curlforearms
- Cable Standing Reverse-Grip One-Arm Overhead Tricep Extensiontriceps
- Cable Standing Rowback
- Cable Standing Shoulder External Rotationshoulders
- Cable Standing Twist Rowback
- Cable Standing Upright Crossoverchest
- Cable Stiff-Leg Deadlift from Step Boxhamstrings
- Cable Straight-Back Seated Rowback
- Cable Straight-Leg Pull-Throughhamstrings
- Cable Supine Reverse Flyshoulders
- Cable Thibaudeau Kayak Rowback
- Cable Tricep Kickbacktriceps
- Cable Tricep Pushdown on Floortriceps
- Cable Tuck Reverse Crunchcore
- Cable Twistcore
- Cable Twisting Overhead Pressshoulders
- Cable Twisting Pullback
- Cable Twisting Standing High Rowback
- Cable Twisting Standing One-Arm Chest Presschest
- Cable Twisting Standing Rowback
- Cable Two-Arm Curl on Incline Benchbiceps
- Cable Two-Arm Tricep Kickbacktriceps
- Cable Underhand Pulldownback
- Cable Upper Chest Crossoverchest
- Cable Upper Rowback
- Cable Upright Rowtraps
- Cable V-Bar Curlbiceps
- Cable Vertical Pallof Presscore
- Cable Wide-Grip Lat Pulldownback
- Cable Wide-Grip Pulldown Behind Neckback
- Cable Wide Neutral-Grip Pulldownback
- Cable Woodchopcore
- Cable Wrist Curlforearms
- Cable Y-Raiseshoulders
- Close-Grip Front Lat Pulldownback
- Elevated Cable Rowback
- Glute Kickbackglutes
- High Pulley Overhead Tricep Extensiontriceps
- Face Pullsshoulders
- Lat Pulldownback
- Seated Cable Rowback
- Straight-Arm Pulldownback
- Tricep Pushdowntriceps
- Pallof Presscore
- Reverse-Grip Triceps Pushdowntriceps
- Twin-Handle Parallel-Grip Lat Pulldownback
- Wide-Grip Behind-the-Neck Pulldownback
Exercises by equipment
Find movements for your setup and see the Beacon sessions that use them.
Train with Beacon
Beacon is our top choice for iPhone users who want strength training, nutrition and daily habits together. Record your sets, reps and weight and use your workout log to follow your progress.
Beacon Premium is $19.99/month or $119.99/year.
Get Beacon for iPhone