Cable Machine Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Cable Machine Full Body
Full body
1.Cable squat or goblet + cable row rest-pause
Squat if the station allows; else goblet nearby
3 × 10–12
2.Standing cable chest press
Rest 90 sec
3 × 8–12
3.Seated or standing cable row
Rest 90 sec
3 × 8–12
4.Cable pulldown or face pull
3 × 10–15
5.Cable RDL or pull-through
3 × 10–12
6.Cable curl + pushdown
2 × 10–15
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TL;DR
Cables keep tension. Pair a press and a row, a squat-to-cable or goblet if needed, a hinge, then arms. Great crowded-gym session.
Key takeaways
- One stack can train the whole body.
- Set the pulley for the pattern, not for Instagram angles.
One station, less walking
If you can keep a dual adjustable pulley, stay there. If not, do press and row as a pair on one stack and squat with a dumbbell so you are not camping six machines.
FAQ
Are cables enough to get stronger?
They are enough to train the patterns. Add a hard squat or hinge with a bar or Smith when you want heavier loading.