Breathing
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
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The Standing Cable Lift primarily works the abdominals, with the shoulders supporting the movement. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
Connect a standard handle on a tower, and move the cable to the lowest pulley position.
With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
Repeat to failure.
Then, reposition and repeat the same series of movements on the opposite side.
Technique guidance
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Standing Cable Lift sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
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