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Exercises › Abs › Standing Cable Lift

Standing Cable Lift

Standing Cable Lift is a beginner compound cable exercise that mainly works your abs, with help from your shoulders.

💪 Abs🏋️ Cable📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Standing Cable Lift: starting position
Starting position
Standing Cable Lift: end position
End position

How to do the 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.

Muscles worked

Primary: AbsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Standing Cable Lift alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the standing cable lift work?

It mainly works your abs; your shoulders assist.

How many sets and reps of standing cable lift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the standing cable lift good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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