Cable Standing Lift
Strengthen your shoulders and back with the Cable Standing Lift! Improve posture and build upper body strength.
The Cable Standing Lift is a compound exercise that mainly works the back and chest, with help from the traps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Standing Lift Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Cable Standing Lift Variations and Alternatives
How to do the Cable Standing Lift
Position the cable machine pulley to the lowest setting and attach a handle to it.
Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.
Grasp the handle with one hand, with your palm facing up towards you.
Tighten your core and straighten your back. This is your starting position.
Engaging your shoulders and upper back, lift your arm diagonally across your body, pulling the handle from the low position up to above and across your opposite shoulder.
Your arm should be straight but not locked out at the peak of the movement. Squeeze your shoulder muscles at the top.
Slowly lower the handle back to the starting position, ensuring you control the weight with your muscles rather than letting it drop.
Repeat the movement for the desired number of repetitions.
Switch hands and repeat the exercise for the same number of repetitions to work both sides of the body equally.
Note: It’s important to keep the movements controlled and avoid using body momentum to lift the weight. Adjust the weight to suit your ability level while maintaining proper form.
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Cable Standing Lift FAQs
What muscles does the Cable Standing Lift work?
The Cable Standing Lift mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Cable Standing Lift?
Cable handle attachment or cable machine.
Is the Cable Standing Lift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Standing Lift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Standing Lift variations and alternatives?
Similar exercises include the Cable Single-Arm Front Raise, Cable Standing Jab, Cable Standing Supinated Face Pull and Cable Standing Y-Raise Version II.
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