Standing Cable Lift
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.
How to program the Standing Cable Lift
Sets and reps
As a compound movement, the Standing Cable Lift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Cable Lift is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Standing Cable Lift into a plan
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Frequently asked questions
What muscles does the Standing Cable Lift work?
The Standing Cable Lift primarily targets the Abdominals. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Standing Cable Lift?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Standing Cable Lift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
