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Cable Standing Lift

Cable Standing Lift

The Cable Standing Lift is a dynamic and functional exercise that targets multiple muscle groups, making it a highly effective full-body workout option. By utilizing the cable machine, this exercise provides a consistent resistance throughout the entire range of motion, allowing you to engage and strengthen your muscles more effectively. The primary muscles targeted during the Cable Standing Lift in the upper body are the deltoids, trapezius, and latissimus dorsi. These muscles help to stabilize and move the shoulders and upper back, enhancing posture and promoting overall upper body strength. Additionally, the Cable Standing Lift engages the core muscles, including the abdominals and obliques, as they work to stabilize the body during the movement. In the lower body, the Cable Standing Lift primarily targets the glutes, quadriceps, and hamstrings. These muscles play a crucial role in various daily activities and sports performance, such as running, jumping, and squatting. Strengthening these lower body muscles can improve overall lower body power, stability, and athletic performance. Incorporating the Cable Standing Lift into your workout routine can have several benefits. It helps improve muscular strength and endurance, enhances core stability, improves overall body coordination, and promotes proper posture. Regularly performing this exercise can also contribute to improved muscular balance and reduced risk of injuries. Remember, it's essential to maintain proper form throughout the exercise to maximize the benefits and minimize the risk of injury. Enjoy adding the Cable Standing Lift to your workout routine and reap the rewards of a stronger, more functional body.


  • Stand in front of a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Grasp the handle attached to the cable with an overhand grip, with your arms fully extended and in line with your shoulders.
  • Keeping your core engaged and back straight, exhale and lift the cable handle straight up towards your shoulder.
  • Squeeze your shoulder blades together at the top of the movement.
  • Inhale and slowly lower the cable handle back to the starting position, maintaining control and tension in your muscles.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on your form and technique to ensure proper muscle activation and to avoid injury.
  • Incorporate a variety of cable standing lifts to target different muscle groups and prevent plateauing.
  • Start with lighter weights and gradually increase the resistance as your strength improves.
  • Engage your core muscles throughout the exercise to stabilize your body and enhance overall strength.
  • Control the movement and avoid using momentum, as this can reduce the effectiveness of the exercise.
  • Include a mix of slow, controlled repetitions and faster, explosive movements to challenge your muscles in different ways.
  • Ensure proper breathing during the exercise - exhale during the exertion phase and inhale during the relaxation phase.
  • Adjust the cable height and handle attachments to target specific muscle groups and add variety to your workouts.
  • Incorporate progressive overload by gradually increasing the weight, sets, or reps to continuously challenge your muscles.
  • Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.

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