When it comes to cable exercises, what comes to your mind? Cable chest fly, cable face pull, wood chop, or cable upright row?
Cable machines aren’t just for isolated moves; they let you work your entire body, from shoulders and arms to core and glutes. In this guide, we’ll walk you through 32 effective cable exercises using the Tousains Cable Machine CR63, a foldable, compact model that fits perfectly into small spaces, making your cable workouts at home easier than ever.
32 Cable Exercises with Tousains Cable Machine CR63
Primary Target: Shoulders
Single Arm Front Raise
Attach the cable to the lowest pulley. Stand facing away from the machine, hold the handle with one hand. Keeping your arm straight and lift it in front of you to shoulder height.
Best exercises to pair it with and why:
This movement isolates the anterior deltoid, so it pairs best with exercises that target the side and rear delts to build a well-rounded shoulder. For example:
- Side Lateral Raise → adds width and shoulder cap
- Face Pulls → balances the shoulder joint and improves posture
- Upright Row → adds upper trap and lateral delt strength for more overall size
Together, this creates a balanced shoulder workout, which not only improves aesthetics but also protects the shoulder joint from long-term imbalance.
Front Raise with Bar
Attach the pull-down bar to the low pulley. Grab one end with one hand, palm facing down. Lift the bar forward to shoulder height.
Best exercises to pair it with & why:
Front raises mainly hit the anterior delt, so pairing it with movements targeting the side and rear delts builds a balanced shoulder. For example:
- Standing Lateral Raise → adds width for more “capped” shoulders
- Face Pull → strengthens rear delts & protects the shoulder joint
- Upright Row → boosts overall shoulder mass & trap support
This creates a full 360° shoulder routine and prevents front-delt dominance (a common imbalance from push-heavy training).
Standing Lateral Raise
Stand sideways to the machine. With one hand grabbing the cable machine, the other hand holds the handle on one side of your body. Keep your elbow slightly bent, lift the handle across your body, and raise laterally. Slowly lower the hand to the start position under control.
Best exercises to pair it with & why:
This move builds shoulder width, so pairing it with stability or rear-delt work creates better posture and aesthetics. For example:
- Front Raise → completes front and side delt pairing
- Horizontal Shoulder Abduction → improves rear delt activation
- Face Pull → helps shoulder health & posture balance
The combination builds rounder, broader shoulders while supporting long-term shoulder joint stability.
Standing Upright Row
Attach the cable to a low pulley. Hold the bar with two hands, palm facing downward. Pull the cable upward toward your collarbone, keeping your elbow above your wrist. Lower slowly to the start point under control.
Best exercises to pair it with & why:
This movement combines delts and traps, so pairing it with isolation work improves muscle definition and reduces overreliance on traps. For example:
- Lateral Raise → finishes the side delt in isolation
- Front Raise → adds anterior delt emphasis
- Face Pull → ensures shoulder balance by training rear delts
This pairing builds power and symmetry — great for both aesthetics and strength foundations.
Horizontal Shoulder Abduction
Set the cable at chest height, stand sideways, and hold the handle with the hand closest to the cable. Keep your elbow slightly bent and pull the arm straight back from the left of your body to the right side.
Best exercises to pair it with & why:
This move targets the rear delt, making it perfect as a balancing exercise after anterior-heavy pushing work. For example:
- Front Raise → balances front vs rear shoulder strength
- Upright Row → builds mid-delt & trap synergy
- Face Pull → reinforces scapular control for posture
Together, this pairing helps prevent rounded shoulders and improves pressing strength by stabilizing the back.
Face Pull
Set the cable at upper chest/eye level. Hold the handle with two hands, step back to create tension. Pull the cable toward your face, elbow high, squeezing your shoulder blades. Lower slowly to the start point under control.
Best exercises to pair it with & why:
- Face pulls are essential for shoulder health, making them a perfect finisher or corrective pairing exercise. For example:
- Lateral Raise → aesthetic shoulder width and posture support
- Upright Row → improves scapular upward rotation stability
- Front Raise → offsets pushing bias while keeping joint balance
This combination strengthens weak rear delts and improves shoulder longevity, one of the most important joint-protecting pairings in any routine.
Primary Target: Biceps
Standing Bicep Curl (underhand/overhand grip)
Attach the cable to the lowest pulley. Stand facing the machine, hold the handle with palm up (underhand) or down (overhand). Keep your elbows close to your torso and curl the handle toward your shoulder. Lower it under control to the start point.
Best exercises to pair it with & why:
This movement is the foundation for bicep mass, so pairing it with other angles helps recruit more fibers and stimulate complete arm growth. For example:
- Seated Curl → eliminates momentum for stricter contraction
- Standing Rope Curl → increases forearm and brachialis activation
- Tricep Pushdown → creates a push–pull superset for full arm pump
This pairing gives volume, shape, and antagonistic balance, which builds fuller arms.
Standing Rope Curl
Stand facing the machine. Grab handles with palms, shoulders facing each other. Bend your knees slightly and pull the handle upward.
Best exercises to pair it with & why:
The grip gives greater range and peak contraction, so combining it with heavier or stricter work builds both fullness and control. For example:
- Standing Bicep Curl → adds strength and load
- Hammer Curl Variations → boosts forearm and brachialis thickness
- Single Arm Cable Extension → balances arm training across flexors/extensors
This pairing enhances arm density and improves grip & forearm involvement while still isolating the biceps.
Seated Bicep Curl
Sit facing the machine and attach the cable low. Hold the handle in with your palm facing up. Keep your hands apart at shoulder-width. Lift the weight until your elbows are at your sides.
Best exercises to pair it with & why:
Because this version limits body movement, it’s best paired with dynamic or compound arm work to increase overall stimulus. For example:
- Standing Curl → targets the full length of the bicep under load
- Overhead Tricep Extension → stretches the triceps after deep bicep flexion
- Upright Row → adds assistance from the shoulders for arm stabilization
This combination helps improve both peak contraction and strength endurance.
Primary Target: Triceps
Cable Tricep Pushdown
Attach the handle to the high pulley. Stand facing the machine, keep your knees slightly bent, and keep your elbows in front of your hips. Bring the handle in front of your hips, return to the point where your forearms are just over 90 degrees to the torso. Push down, come up back and repeat.
Best exercises to pair it with & why:
Pushdowns isolate the lateral head of the triceps, making them ideal for pairing with exercises that stretch or challenge the long head. For example:
- Overhead Tricep Extension → trains the long head through a stretch
- Single Arm Cable Extension → improves stability and symmetry
- Standing Rope Curl → creates a balanced push–pull superset
This combo maximizes arm hypertrophy and provides joint balance for healthier elbows.
Single Arm Cable Extension
Use a low pulley. Take one step back, keep your elbow aside your side, and extend the arm backward until straight. Squeeze and return.
Best exercises to pair it with & why:
Unilateral training helps fix left–right imbalances and builds better arm control. For example:
- Single Arm Bicep Curl → matches unilateral symmetry for both flexors/extensors
- Pushdown → adds heavier/mechanical tension work
- Rear Delt / Row Variations → improves shoulder stability, supporting the triceps
This pairing develops stronger elbow drive and better lockout strength.
Overhead Tricep Extension
Attach the cable behind you at a middle or low position. Step forward slightly, raise your elbow above your head, and extend your arm upward. Keep your elbows together and try to touch the bottom back of your neck when descending.
Best exercises to pair it with & why:
This move trains the triceps in a stretched position, complementing other tricep exercises that work the shortened range. For example:
- Pushdowns → target the lateral head for a full tricep finish
- Face Pulls → improve shoulder posture (important when working overhead)
- Seated Curl → balances flexion/extension for complete arm symmetry
This pairing helps build long-head tricep thickness and improves overhead pressing control.
Primary Target: Chest
Cable Chest Fly
Attach the cable to a high pulley. Stand sideways to the machine, holding the handle with the hand closest to the cable. Step forward slightly, elbow slightly bent, and bring your hand across your chest to meet the opposite side. Slowly return to the start.
Best exercises to pair it with & why:
Cable chest fly focuses on the inner and mid-pec fibers in a stretch position, so pairing it with angles that hit the upper and outer chest builds a fuller look. For example:
- Horizontal Cable Fly → adds more mid-chest density
- Low Cable Fly → emphasizes upper chest line and inner chest peak
- Face Pull → balances pressing volume and protects the shoulders
This combo creates a complete chest session that improves shape while supporting shoulder health, something beginners often overlook when training their chest.
Horizontal Cable Chest Fly
Set the pulley at shoulder height. Stand sideways, grasp the handle with the hand closest to the cable. With a soft bend in the elbow, move your hand horizontally across your chest. Return slowly under control.
Best exercises to pair it with & why:
This version targets mostly the mid-chest in a wide contraction range, so pairing it with upper-chest and scapular stability work helps with posture and shape. For example:
- Low Cable Chest Fly → fills out the upper pec and improves chest “lift”
- Cable Chest Fly (high start) → improves stretch and outer pec engagement
- Bent Over Row → reinforces back tension so shoulders stay open instead of rounded forward
This pairing not only builds thickness but also improves shoulder positioning, which is crucial for long-term chest growth and healthy mechanics.
Low Cable Chest Fly
Set the pulley to the lowest position. Stand sideways, grasp the handle with the hand closest to the cable, palm facing forward. Pull upward and across your chest, squeezing the pecs at the top. Lower slowly to the start point.
Best exercises to pair it with & why:
This movement emphasizes upper pec activation by driving from low to high, so pairing it with mid-chest and back stability work brings balance. For example:
- Horizontal Fly → adds mid-chest fullness
- Chest Fly (high to low) → deep outer pec stretch for a rounder chest shape
- Upright Row → improves shoulder elevation strength and helps stabilize pressing angles
This combination carves the upper chest while keeping posture aligned, helping prevent the classic “caved-in chest” look caused by imbalance.
Primary Target: Upper back
Bent Over Row
Attach the cable to the lowest pulley. Stand facing the machine, hold the bar with two hands, and hinge forward at the hips until your torso is about 45° to the floor. Pull the handle toward your stomach, keeping your elbow close to your body. Lower slowly under control.
Best exercises to pair it with & why:
Bent over rows primarily hit the mid-back (rhomboids / mid traps), so pairing it with vertical pulling and rear delt work builds a complete back. For example:
- Straight Arm Pulldown → targets lats from a long-lever stretch
- Seated High Row → adds thickness to the upper traps / rear delts
- RDL → reinforces hip hinge strength, which improves rowing stability
This pairing builds both width (lats) and density (mid-back), while also improving posture and hip-hinge mechanics for safer lifting.
Standing Single Arm Row
Attach the cable to a low pulley. Stand facing the machine, hold the machine with one hand, and grab the handle with the other hand. Step back slightly for tension. Pull the handle toward your torso, squeezing your shoulder blade. Lower it slowly to the start.
Best exercises to pair it with & why:
This movement improves unilateral (left/right) strength and scapular control, so pairing it with stability-based pulling helps correct imbalances. For example:
- Seated Cable Row → reinforces bilateral strength and posture
- Face Pull → adds shoulder stability and rear delt balance
- Straight Arm Pulldown → improves lat engagement through full range
This combo fixes shoulder asymmetry, improves pulling posture, and teaches proper back engagement, which is ideal for beginners.
Seated Cable Row
Sit on a slide rail facing the machine, hold the handle with two hands. Pull the handle toward your lower chest while keeping your back straight and chest up. Return slowly.
Best exercises to pair it with & why:
The seated position removes momentum and forces strict form, so pairing it with angles that hit the upper and lower back builds total back development. For example:
- Bent Over Row → adds free-hinge pulling strength
- Seated High Row → builds upper trap & rear delt support
- RDL → strengthens spinal erectors for a stronger pulling posture
Together these improve both static control (seated) and functional pulling strength (hinge/stand).
Seated High Row
Sit facing the machine, cable at the high pulley, hold the bar with two hands. Pull the bar down toward the upper chest, elbows out, squeezing shoulder blades. Return slowly.
Best exercises to pair it with & why:
This version emphasizes the upper back and rear delts, so pairing it with horizontal rows and lat isolation builds a strong upper back. For example:
- Seated Cable Row → adds mid-back thickness
- Straight Arm Pulldown → increases lat width
- Face Pull → improves scapular health and posture
This pairing helps round the shoulders back, improving posture and protecting the rotator cuff long-term.
Seated Single Arm High Row
Same setup as seated high row, but use one hand at a time. Focus on controlling the pull, keeping the elbow up and back straight. Return slowly under constant tension.
Best exercises to pair it with & why:
Since it isolates one side at a time, it’s best paired with bilateral stability work and horizontal pulling for full development. For example:
- Seated High Row (two hands) → reinforces symmetry
- Standing Single Arm Row → adds unilateral lat control
- Face Pull → stabilizes shoulder and scapular motion
Great for fixing shoulder “dominance” where one side takes over in pulling.
Straight Arm Pulldown
Attach the cable to the high pulley. Stand facing the machine, hold the handle with two hands, arms straight in front of you. Pull the cable down toward your thighs while keeping arms extended, squeezing lats. Return to the start slowly.
Best exercises to pair it with & why:
This movement isolates the lats without bending the elbow, so pairing it with rows and hinge patterns maximizes lat engagement and transfer to bigger lifts. For example:
- Bent Over Row → adds thickness with elbow flexion
- RDL → strengthens hinge & lat connection for posture
- Seated Cable Row → reinforces lat squeeze in shortened range
This pairing builds that “lat shelf” look, while helping beginners learn how to feel their lats instead of just arms.
Primary Target: Lower back
Romanian Deadlift (RDL)
Set the cable low. Stand facing the machine, cable between legs. Hinge at the hips with a slight knee bend, keep your back flat, and push your hips backward. Drive hips forward to stand tall and squeeze the glutes at the top — don’t overextend your lower back.
Best exercises to pair it with & why:
RDL strengthens the posterior chain, so pairing it with rows and glute-focused work creates a stable base for bigger lifts. For example:
- Bent Over Row → both use hip hinge → better carryover
- Standing Hip Thrust → adds glute lockout strength
- Straight Arm Pulldown → teaches lat engagement during hinge
This pairing improves lifting posture, hip power, and prevents low-back overuse by shifting the load to the glutes.
Primary Target: Core
Kneeling Cable Crunch
Set the cable high. Kneel facing the machine and hold the handle/pulley close to your forehead or chest. Pull down toward the ground by squeezing your abs. Keep your arms and legs still.
Best exercises to pair it with & why:
Kneeling cable crunch isolates the rectus abdominis, so pairing it with rotational and anti-rotation movements develops a complete core. For example:
- Standing Oblique Twist → targets obliques & side core
- Cable Wood Chopper (Low to High) → adds rotational strength & dynamic power
- Planks / Hollow Hold → stabilizes the deep core for better posture
This combination creates a strong, stable core, balancing front and side ab engagement while improving functional movement patterns.
Standing Oblique Twist
Stand sideways to the machine, holding the handle with both hands or one hand (depending on resistance). Rotate your torso across your body, engaging your obliques while keeping your hips square.
Best exercises to pair it with & why:
This movement primarily targets obliques, so pairing it with anti-rotation and front-focused exercises prevents imbalances. For example:
- Kneeling Cable Crunch → isolates rectus abdominis
- Cable Wood Chopper → adds anti-rotation and diagonal strength
- Side Plank → stabilizes lateral core for injury prevention
Together, these exercises build rotational strength, a tighter waistline, and improve overall core functionality.
Cable Wood Chopper (Low to High)
Set the cable low. Stand sideways to the pulley. Grasp the handle with both hands and chop diagonally upward across your body as if throwing something over your shoulder. Keep arms mostly straight and rotate through the torso.
Best exercises to pair it with & why:
This diagonal anti-rotation movement emphasizes obliques and transverse abdominis. Pairing it with flexion and isolation movements creates a balanced core. For example:
- Kneeling Cable Crunch → front ab isolation
- Standing Oblique Twist → complementary oblique rotation
- Hanging Leg Raises → adds lower ab control
This pairing enhances rotational control, prevents lower back strain, and develops a full, functional midsection.
Primary Target: Glutes
Standing Hip Thrust
Same low attachment. Face away from the machine with cable around hips or held with both hands near your pelvis. Hinge from your hips as low as you can, chest up, push up your knees, keep your lower back straight and thrust hips forward like a standing hip bridge. Pause at the top for glute squeeze.
Best exercises to pair it with & why:
Primary glute activation works best when combined with hamstring and quad movements for full lower body balance. For example:
- Cable Kickback → isolates glutes and extends the hip
- RDL → strengthens hamstrings & posterior chain
- Sumo Squat → adds quad and glute synergy
Together, this builds strong, well-rounded glutes while improving hip extension for better posture and athletic performance.
Cable Kickback
Use an ankle strap or hold the handle behind your heel. Stand facing the machine slightly forward, stabilize with a soft bend in your standing knee. Drive your working leg backward in a straight line without swinging. Keep your core engaged, back straight, and pause at the top.
Best exercises to pair it with & why:
This isolates the glutes, so pairing it with hip hinge and squat variations maximizes posterior development. For example:
- Standing Hip Thrust → reinforces glute hip extension
- RDL → strengthens hamstrings & stabilizes posterior chain
- Side Leg Lift → targets glute medius for full glute development
This combination ensures rounded glutes, better hip function, and helps prevent knee or lower-back issues.
Primary Target: Hamstrings
Cable Side Leg Lift
Attach the ankle strap to your working foot. Stand tall and lift your leg out to the side under control. Keep toes facing forward rather than outward to properly target the upper/side glutes.
Best exercises to pair it with & why:
Primarily targets the glute medius, so pairing it with hamstring and posterior chain movements improves overall glute strength. For example:
- RDL → posterior chain & hamstrings
- Standing Hip Thrust → glute maximus activation
- Cable Kickback → single-leg hip extension
This combination strengthens lateral hip stability, improves balance, and supports knee and lower back health.
Sumo Squat
Set the cable to a low position. Stand wide with toes slightly turned out. Hold the handle with both hands close to your chest or between your legs. Drop hips straight down, keep chest tall, and drive through heels to stand.
Best exercises to pair it with & why:
The cable Sumo Squat is hip-dominant, meaning it places more load on the hamstrings and glutes, especially at the bottom of the squat when the hips sit back and open wide. So it pairs best with movements that further strengthen the posterior chain:
- Romanian Deadlift (RDL) → deep hamstring stretch & power through hip hingeStanding
- Hip Thrust → peak glute contraction & lockout strength
- Cable Side Leg Lift → glute medius balance & pelvic stability
Together, this combo strengthens the entire back side of the legs while improving hip stability, ideal for building stronger posterior chain mechanics and protecting the knees from overreliance on quads.
Primary Target: Quads
Goblet Squat
Hold the handle at chest height with both hands like a goblet. Feet shoulder-width apart. Sit down into a squat while keeping your torso upright. Stand up by pushing through mid-foot/heels.
Best exercises to pair it with & why:
Primarily targets quads and glutes, so pairing with hamstring and posterior chain movements ensures balanced leg development. For example:
- RDL → hamstring engagement & posterior chain
- Standing Hip Thrust → glute maximus activation
- Cable Side Leg Lift → glute medius balance
This combination builds full-leg strength, glute power, and reduces knee or hip imbalances.
Split Squat
Face the machine with the cable held at hip height for counterbalance. Step into a split stance and lower your back knee down while bending the front leg until it is parallel to the ground. Push back up through your front heel.
Best exercises to pair it with & why:
Split squat emphasizes quads and stabilizer muscles in each leg. Pairing with posterior-chain and glute-focused exercises creates a balanced leg routine. For example:
- RDL → hamstrings & posterior chain
- Standing Hip Thrust → glute maximus activation
- Cable Kickback → isolated glute engagement
Together, these exercises enhance unilateral leg strength, improve balance, and correct left-right strength imbalances.
Sliding Squat
Stand beside the sliding rail of the CR63 and place one foot on the seat. As the seat glides along the rail, bend the standing leg into a squat while the other leg extends outward. Slide from one side to the other in a controlled motion. Keep your chest lifted and hips back as you lower into the squat.
Best exercises to pair it with & why:
Sliding squat primarily engages quads, glutes, and stabilizers. Pairing with hip hinge and glute isolation moves ensures full lower-body development. For example:
- RDL → posterior chain & hamstrings
- Standing Hip Thrust → glute maximus activation
- Cable Side Leg Lift → glute medius stabilization
This combination improves squat mechanics, strengthens the full leg, and builds both power and balance.
Common Mistakes to Avoid When Using a Cable Machine
Using Too Much Weight
Stacking the machine with heavy loads often causes you to rely on momentum or accessory muscles, reducing the engagement of the target muscle.
Fix: Choose a weight you can control for 10–15 reps, focusing on form rather than numbers.
Poor Posture / Improper Form
Rounding your back, shrugging your shoulders, or locking your knees shifts strain away from target muscles and can cause injury over time.
Fix: Keep shoulders back, chest up, and core engaged. Focus on alignment for each exercise.
Neglecting Core Engagement
A disengaged core reduces stability and may overload the lower back, especially in standing movements.
Fix: Activate your abs and deep stabilizers during each exercise.
Incorrect Grip or Handle Position
Wrong grip type or width can reduce muscle activation or stress unwanted joints like wrists and shoulders.
Fix: Experiment with grip types and widths to find the one that best targets the intended muscle.
Not Controlling the Movement
Rushing reps or letting weights drop quickly diminishes muscle engagement and increases joint stress.
Fix: Perform slow, controlled movements, paying attention to both the lifting and lowering phases.
Overextending the Arms or Joints
Hyperextending elbows, shoulders, or wrists can strain joints and reduce movement efficiency.
Fix: Stay within a safe range of motion and maintain control throughout the exercise.
Why Trust Tousains
With nearly two decades of experience in the fitness industry, Tousains has been committed to delivering innovative, high-quality fitness machines that empower people worldwide. Trusted by over 200,000 satisfied customers with a 98.25% satisfaction rate, we back every product with a minimum 2-year warranty and a responsive, dedicated customer service team. The Tousains Cable Machine CR63 is expertly designed for those who live in small spaces but refuse to compromise on strength training at home. Try it out and see how Tousains can transform your workouts!
