maratoolStanding Cable Lift
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.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Because more than one joint is moving, the work does not stay in one place: the deltoids stabilise the shoulder and add force at the top of the range.
Every exercise for:AbdominalsShoulders
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.
Every exercise using:Cable
These train the abdominals too, using equipment this one does not:
- Stationary Abdominal Draw Inbody only
- Supine One-Arm Overhead Throwmedicine ball
- Torso Rotationexercise ball
- Ab Crunch Machinemachine
- Ab Rollout on Knees with Barbellbarbell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 97 abdominals exercises in this database, 69 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.