The cable tower is like the Swiss Army knife of gym equipment. With dual handles, 33 height settings, and the ability to hit high, low, and mid-range angles, it’s the ultimate tool for crushing your fitness goals. Whether you’re a seasoned lifter or just getting started, a cable tower offers versatility and variety to keep your workouts fresh and effective.
Why Choose a Cable Tower?
Cable machines allow for a full range of motion and constant tension, which means your muscles stay engaged throughout the entire exercise. They're perfect for:
- Strength training: Build muscle with controlled resistance.
- Rehabilitation: Cable exercises are joint-friendly.
- Core activation: Stabilizing your body during movements works your abs without even trying.
Ultimate List of Cable Tower Exercises
Upper Body Exercises
1. Chest Fly
Target: Pecs
- Set the pulleys to shoulder height.
- Hold the handles and step forward, keeping a slight bend in your elbows.
- Bring your hands together in front of your chest, then return to the start.
Pro Tip: Keep your movements slow and controlled—no flapping like a bird!
2. Lat Pulldown
Target: Lats, biceps
- Set the pulleys to the highest setting.
- Use a bar or single handle and pull toward your chest while seated.
- Slowly release back to the start.
3. Bicep Curl
Target: Biceps
- Lower the pulleys to the bottom.
- Grab the handles with an underhand grip.
- Curl the handles toward your shoulders, then lower back down.
Pro Tip: Don't swing your elbows—it’s a bicep curl, not a dance move.
4. Tricep Pushdown
Target: Triceps
- Use a bar attachment on the high setting.
- Push the bar down until your arms are straight.
- Slowly let it return to the start.
Pro Tip: Keep your elbows tucked in for maximum tricep burn.
5. Face Pulls
Target: Rear delts, upper traps
- Set the pulley to face height and attach a rope.
- Grab the rope with both hands and pull toward your face, flaring your elbows.
- Slowly return to the start.
Pro Tip: Squeeze your shoulder blades together at the end of the pull.
6. High Incline Cable Overhead Press
Target: Shoulders, triceps
- Set the pulleys to shoulder height.
- Hold the handles and press upward at a slight incline.
- Lower back to the starting position.
7. Seated Cable Overhead Press
Target: Shoulders, triceps
- Attach the handles and sit on a bench.
- Hold the handles and press straight overhead.
- Lower the handles back down slowly.
8. Cable Lateral Raise
Target: Delts
- Attach a handle at the low setting.
- Grab the handle with one hand and lift it out to the side until shoulder height.
- Slowly lower back down.
Pro Tip: Slightly tilt forward to better engage your delts.
9. Cable Overhead Tricep Extension
Target: Triceps
- Attach a rope to the high pulley.
- Face away from the tower and hold the rope overhead.
- Extend your arms upward, then return to the start.
10. Cable Hammer Curls
Target: Biceps, brachialis
- Attach rope handles to the low pulley.
- Hold the ropes with a neutral grip and curl them toward your shoulders.
- Slowly lower back down.
11. Seated Cable Rows
Target: Back, biceps
- Attach a bar or handle to the low pulley.
- Sit on the floor or bench and pull the handle toward your torso.
- Slowly return to the start.
12. Upright Cable Rows
Target: Shoulders, traps
- Attach a bar to the low pulley.
- Pull the bar up to your chin, keeping your elbows high.
- Lower back to the start.
Lower Body Exercises
13. Cable Squat
Target: Quads, glutes
- Attach a straight bar to the low setting.
- Grab the bar, step back, and squat while holding it close to your chest.
- Return to standing and repeat.
14. Cable Romanian Deadlift
Target: Hamstrings, glutes
- Attach a straight bar at the lowest setting.
- Grab the bar, step back, and hinge at your hips to lower the bar.
- Return to standing while keeping a slight bend in your knees.
15. Cable Kickbacks
Target: Glutes
- Attach an ankle strap to the low pulley.
- Stand facing the machine, and kick one leg straight back.
- Switch legs after finishing your set.
16. Cable Pull Throughs
Target: Glutes, hamstrings
- Attach a rope handle to the low pulley.
- Stand facing away from the machine, grab the rope between your legs, and hinge forward.
- Stand up by thrusting your hips forward.
Core Exercises
17. Cable Woodchopper
Target: Obliques
- Set the pulley to a high or low position.
- Grab the handle with both hands and twist across your body in a chopping motion.
- Switch sides and repeat.
Pro Tip: Engage your core like you’re bracing for a punch.
18. Pallof Press
Target: Core, stability
- Set the pulley to chest height.
- Grab the handle with both hands and step sideways, creating tension.
- Push the handle straight out and back while keeping your torso still.
19. Cable Crunch
Target: Abs
- Attach a rope to the high pulley.
- Kneel down and hold the rope behind your head.
- Crunch forward, keeping your hips steady, then return.
Full-Body Exercises
20. Cable Lunges
Target: Quads, glutes, core
- Set the pulley to a low position.
- Grab the handle, step back into a lunge, then return to standing.
- Switch legs and repeat.
Boost Versatility with Attachments and Variations
You can make your cable tower even more versatile by switching between standing and seated positions or experimenting with different attachments like ropes, bars, or ankle straps. Plus, Bells of Steel Cable Towers are compatible with rack attachments like the Seal Row Pad, Y Dip, and more, giving you endless options to build your dream workout.
Benefits of Cable Tower Exercises
- Versatility: The variety of exercises ensures you never get bored.
- Adjustable Resistance: Perfect for all fitness levels.
- Compact Design: Great for home gyms with limited space.
- Safe and Effective: Controlled movements reduce the risk of injury.
FAQs About Cable Towers
Q: What muscles can I target with a cable tower?
AL Pretty much everything! Cable towers work your chest, back, shoulders, arms, legs, and core. Think of it as your one-stop-shop for gains.
Q: Is a cable tower good for beginners?
A: Absolutely. Start with light resistance and focus on form. You'll look like a pro in no time.
Q: Can I replace free weights with a cable tower?
A: Yes and no. While a cable tower is versatile, free weights are better for compound lifts like deadlifts or heavy squats. Use both for a balanced routine.
Q: How much space does a cable tower need?
A: Cable towers are compact, but you’ll need enough space to fully extend your arms and legs during exercises. Measure your workout area before buying.
Final Thoughts
The cable tower is the MVP of home gym equipment. With 33 height settings and a world of exercise possibilities, it’s the ultimate tool for crushing your fitness goals. Whether you're targeting specific muscles or going for full-body workouts, a cable tower has your back—and every other muscle group, too.
