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Standing Cable Lift

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Abdominals, with support from Shoulders. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Shoulders

How to perform Standing Cable Lift

  1. Step 1. Connect a standard handle on a tower, and move the cable to the lowest pulley position.
  2. Step 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. Step 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. Step 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. Step 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. Step 6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
  7. Step 7. Repeat to failure.
  8. Step 8. Then, reposition and repeat the same series of movements on the opposite side.

Frequently asked questions

What is the primary movement pattern for the standing cable lift?

This exercise is a diagonal anti-rotational movement that requires the core to stabilize against a pulling force from low to high. It primarily targets the rectus abdominis and obliques through a controlled pivot.

How should I position my feet and hips during the lift?

Stand with feet wider than shoulder-width and allow the trailing foot to pivot as you pull the cable upward. Keep the hips and shoulders moving in sync to ensure the core generates the power rather than just the arms.

What is a common mistake to avoid when performing this exercise?

Avoid using excessive momentum or swinging the weight with the arms alone. Ensure the core remains braced and the movement is slow and deliberate to maintain tension on the abdominal muscles.

How can a beginner simplify the standing cable lift?

Beginners should start with a half-kneeling position to stabilize the lower body and focus on the torso rotation. This reduces the complexity of the footwork while still building the necessary core strength for the standing version.

What are the recommended sets and reps for core stability?

Perform 2 to 3 sets of 10 to 15 repetitions per side using a moderate weight. Focus on high-quality contractions and maintaining a neutral spine throughout the entire range of motion.

Sample sets & reps for Standing Cable Lift

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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