Cable Standing Lift
Also known as: standing cable lift
Use unbroken cable tension to build a trunk that resists rather than folds: Cable Standing Lift closes out a session in minutes.
How to do Cable Standing Lift
- Stand facing the cable machine with your feet shoulder-width apart.
- Hold the cable handle with both hands and position it at waist height.
- Engage your core and maintain a straight back throughout the exercise.
- Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso.
- Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Cable Standing Lift Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Standing Lift Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Cable Standing Lift
Swap Cable Standing Lift For
Cable Standing Lift — Frequently Asked Questions
How do you do the Cable Standing Lift?
Stand facing the cable machine with your feet shoulder-width apart. Hold the cable handle with both hands and position it at waist height. Engage your core and maintain a straight back throughout the exercise. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Standing Lift work?
The Cable Standing Lift primarily targets the abs. It is classified as a core exercise and is performed with a cable machine.
How many sets and reps of the Cable Standing Lift should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Lift good for beginners?
Yes. The Cable Standing Lift is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Standing Lift?
Try the Barbell Press Sit-up, Dumbbell Side Bend or the Sledge Hammer. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Lift the same as the standing cable lift?
Yes. The Cable Standing Lift is also commonly called the standing cable lift. Different gyms and training programs label it differently, but "standing cable lift" refer to this same movement.
