Exercise library
205 cable machine exercises
195 training exercises and 10 for warm-up and stretching, each with pulley height, handle, step-by-step cues and the muscles it trains. Filter by muscle or search for a handle.
Chest exercises 25
Cable Bench Press
Dumbbell Bench Press
Cable Floor Press
Single-Arm Cable Bench Press
Dips
Braced Single-Arm Cable Press
Split-Stance Cable Press
Push-Up
Incline Cable Press
Cable Landmine Press
Low-to-High Cable Press
Cable Fly
Lying Cable Fly
Low-to-High Cable Fly
Single-Arm Cable Fly
Single-Arm Cuff Fly
Band-Assisted Dip
Wall Push-Up
Incline Push-Up
Knee Push-Up
Seated Cable Chest Press
Standing Chest-Height Fly
Lunge with Chest Press
Cable Punch
Alternating Press with Twist
Back exercises 41
Kneeling Wide-Grip Lat Pulldown
Kneeling Underhand Lat Pulldown
Pull-Up
Straight-Arm Pulldown
Seated Cable Row
Split-Stance Cable Row
Dual-Handle Lat Pulldown
Single-Arm Lat Pulldown
Close-Grip Lat Pulldown
Seated Wide-Grip Lat Pulldown
Negative Pull-Up
Negative Chin-Up (Underhand)
Chin-Up
Single-Arm Straight-Arm Pulldown
Lying Cable Pullover
Seated Single-Arm Cable Row
Chest-Supported Cable Row
Close-Grip Seated Cable Row
Single-Arm Dumbbell Row
Inverted Row on Dip Bars
Half-Kneeling Single-Arm Row
Kneeling High Cable Row
Bent-Over Cable Row
Cable Shrug
Chest-to-Bar Pull-Up
Weighted Pull-Up
Negative Muscle-Up
Muscle-Up
Cuff Straight-Arm Pulldown
Band-Assisted Pull-Up
Band-Assisted Chin-Up
Bench-Seated Cable Row
Bench-Supported Single-Arm Row
Split-Stance Single-Arm Row
Crossover Row
Frame-Assisted Pull-Up
Frame-Assisted Chin-Up
Posture Row with Chin Tuck
One-Cable Wide-Grip Lat Pulldown
One-Cable Close-Grip Lat Pulldown
One-Cable Seated Row
Shoulders exercises 31
Cable Shoulder Press
Seated Cable Shoulder Press
Kneeling Cable Shoulder Press
Kettlebell Overhead Press
Arnold Press
Single-Arm Cable Shoulder Press
Cable Lateral Raise
Leaning Cable Lateral Raise
Crossover Cable Lateral Raise
Dumbbell Lateral Raise
Single-Arm Cable Front Raise
Rope or Bar Front Raise
Cable Upright Row
Face Pull
Face Pull with Two Handles
Cross-Cable Reverse Fly
Seated Rope High Row
Single-Arm Reverse Fly
Cable Y-Raise
Cuff Lateral Raise
Cuff Reverse Fly
High-to-Low Reverse Fly
Seated Face Pull
Single-Arm Backhand Swing
Clean and Press
Overhead Throw
Cable External Rotation
Wall Slide
Cable Serratus Punch
Cable Internal Rotation
One-Cable Upright Row
Arms exercises 23
Rope Triceps Pushdown
Overhead Triceps Extension
Bar Triceps Pushdown
Cross-Cable Triceps Extension
Cable Skull Crusher
Leaning Overhead Triceps Extension
Single-Arm Reverse-Grip Pushdown
Single-Arm Pushdown with One-Hand Bar
Cable Triceps Kickback
Close-Grip Cable Bench Press
Cable Biceps Curl
Rope Hammer Curl
Cable Bar Curl
High Cable Curl
Bayesian Curl
Incline Cable Curl
Cable Preacher Curl
Dumbbell Curl
Cable Reverse Curl
Standing Cable Wrist Curl
Seated Concentration Curl
Single-Arm Curl with Twist
Single-Arm Overhead Triceps Extension
Legs exercises 39
Cable Belt Squat
Cable Split Squat
Goblet Squat
Cable Squat
Cable Goblet Squat
Standing Cable Leg Curl
Cable Calf Raise
Cable Bar Front Squat
Bulgarian Split Squat
Cable Step-Up
Cable Reverse Lunge
Seated Cable Leg Extension
Lying Leg Curl
Stability Ball Leg Curl
Cable Hip Adduction
Belt Calf Raise
Single-Leg Calf Raise
Pistol Squat
Sit-to-Stand
Cable Box Squat
Supported Squat
Supported Step-Up
Supported Split Squat
Supported Calf Raise
Single-Leg Stand
Tandem Stand
Supported March
Single-Leg Stand, Eyes Closed
Ankle Rock
Kneeling Hip Flexor Stretch
Supported Deep Squat Hold
Forward Lunge, Cable from Behind
Standing Leg Extension
Lunge to Overhead Press
Seated Knee Raise
Cable Squat to Press
Cable Goblet Squat to Press
Cable Squat to Row
Cable Goblet Split Squat
Glutes exercises 14
Core exercises 22
Cable Crunch
Cable Wood Chop
Forearm Plank
Cable Crunch with Handles
Hanging Knee Raise
Cable Dead Bug
Cable Reverse Crunch
Stability Ball Rollout
Pallof Press
Kneeling Cable Wood Chop
Low-to-High Cable Wood Chop
Cable Torso Rotation
Cable Side Bend
Hanging Leg Raise
Toes-to-Bar
L-Sit on Dip Bars
Standing Cuff Knee Raise
Suitcase Carry in Place
Farmer's Carry in Place
Bird Dog
Cable Golf Swing
Horizontal Bat Swing
Warm-up & stretching 10
No exercise matches. Try a muscle or a handle, for example “lats” or “rope”.
How to read the library
The figures are drawn from the side or from the front, whichever shows the movement best. Orange marks the target muscles, the lighter tone the muscles that help. “One cable” means one tower is enough; “both cables” uses both stacks at once, so it needs two towers, and so do the bodyweight exercises with cable assist. Training on a single tower? Tick “Works with one tower” to see what fits. The app leaves the rest out of your plan by itself.
In the app, every exercise also knows its weight for you: DCFT works out the plate to pin from your fitness check and your last workouts, and only suggests exercises your equipment allows.
Train with a plan that knows your machine
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.
DCFT is one of the apps on hohl.dev.