- 110 reps x 25 kgRIR 3
- 210 reps x 27.5 kgRIR 2
- 38 reps x 30 kgRIR 1
Set pulleys around chest height, keep wrists stacked, and maintain ribcage control to avoid excessive lumbar extension.
Workouts With Cable Machines
Evidence-informed cable machine workouts for adults who want joint-friendly resistance, clear effort targets, and realistic kilogram load progressions for steady strength and muscle gains.
Set load units
Workout 1
6 exercises18 sets
Cable Machine Upper-Body Strength and Hypertrophy
Chest, Triceps, Front Delts, Lats, Rear Delts, Trapezius, Side Delts, Biceps
A cable-focused upper-body template using presses, pulldowns, raises, and arm isolation with near-failure effort targets and practical load progression.
- 1
- 2
2ExerciseLat Pulldown
Rest 2m
- 110 reps x 35 kgRIR 3
- 210 reps x 37.5 kgRIR 2
- 312 reps x 37.5 kgRIR 1
Initiate by depressing the shoulder blades, pull elbows toward the hips, and avoid leaning back to turn this into a row.
- 3
3ExerciseCable Rear Delt Reverse Fly
Rest 1m 15s
- 115 reps x 6 kgRIR 3
- 215 reps x 7 kgRIR 2
- 312 reps x 8 kgRIR 1
Lead with elbows, keep traps relaxed, and keep the torso quiet to bias rear delts.
- 4
4ExerciseCable Lateral Raise
Rest 1m 15s
- 115 reps x 5 kgRIR 3
- 212 reps x 6 kgRIR 2
- 312 reps x 6 kgRIR 1
Use a slight forward lean, keep wrists neutral, and stop the set if upper traps dominate the motion.
- 5
5ExerciseCable Triceps Extension
Rest 1m 15s
- 112 reps x 18 kgRIR 3
- 212 reps x 20 kgRIR 2
- 310 reps x 22 kgRIR 1
Pin elbows near the torso and lock out with control instead of snapping the elbows.
- 6
- 112 reps x 14 kgRIR 3
- 212 reps x 16 kgRIR 2
- 310 reps x 18 kgRIR 1
Keep elbows slightly in front of the torso and avoid trunk swing to maintain biceps tension.