Want a full-body workout using just one machine? A cable machine can train your legs, chest, back, shoulders, arms, and core.
The simple answer is to use seven exercises, control every rep, and choose a weight you can handle with good form. This also fits the CDC’s adult activity guidelines for regular muscle-strengthening exercise.
As the Technical Department Director at YR Fitness, I oversee the technical development of cable systems, pulley positions, and movement design. My role gives me hands-on experience with how cable machines should move, adjust, and support different exercises.
Below are the 7 exercises, sets, reps, and form cues you need. Follow them for a simple full-body cable workout.
Full-Body Cable Workout at a Glance
Want the workout first? Here it is.
Exercise | Main Muscles | Sets | Reps |
Cable Squat | Quads, glutes, hamstrings, core | 3 | 10–12 |
Cable Romanian Deadlift | Hamstrings, glutes | 3 | 10–12 |
Cable Chest Press | Chest, front shoulders, triceps | 3 | 8–12 |
Lat Pulldown | Lats, upper back, biceps | 3 | 8–12 |
Seated Cable Row | Middle back, lats, rear shoulders, biceps | 3 | 10–12 |
Cable Shoulder Press | Shoulders, triceps | 2–3 | 10–12 |
Cable Wood Chop | Core, obliques | 2–3 | 10–15 per side |
Now let’s go through each exercise.
1. Cable Squat
The cable squat trains your quads, glutes, hamstrings, and core.
How to Do It
- Set the pulley at the lowest position.
- Attach a rope or straight bar.
- Hold the attachment close to your body.
- Stand with your feet about shoulder-width apart.
- Push your hips back and bend your knees.
- Lower into a comfortable squat.
- Push through your feet to stand.
Sets: 3
Reps: 10–12
Keep your chest up and your back neutral. Do not let the cable pull you forward.
Too heavy? If you feel like the cable is pulling you out of position, lower the weight.
I usually suggest starting lighter than you think you need. Once the movement feels stable, gradually add resistance.
2. Cable Romanian Deadlift
The cable Romanian deadlift mainly works your hamstrings and glutes. Your lower back and core also help keep you stable.
How to Do It
- Set the pulley at the lowest position.
- Attach a rope or straight bar.
- Stand facing away from or toward the cable, depending on the setup.
- Keep a slight bend in your knees.
- Push your hips backward.
- Lower the attachment while keeping your back neutral.
- Drive your hips forward to standing.
Sets: 3
Reps: 10–12
Think about pushing your hips backward instead of simply bending down. You should feel most of the tension in your hamstrings and glutes.
Not feeling your hamstrings? Slow down and focus more on the hip hinge rather than trying to lower the attachment further.
3. Cable Chest Press
The cable chest press works your chest, front shoulders, and triceps.
How to Do It
- Set both pulleys around chest height.
- Hold one handle in each hand.
- Step forward into a stable stance.
- Start with your elbows slightly behind your body.
- Press both handles forward.
- Bring your hands toward each other.
- Return slowly.
Sets: 3
Reps: 8–12
Keep your shoulders down instead of shrugging them upward. Control the cable during both the press and the return.
Here is why this matters: cables give you more freedom than a fixed-path press machine, so you also need to control the direction and speed yourself. The ACE seated cable press guide also emphasizes controlling the movement and keeping the body stable during cable pressing.
4. Lat Pulldown
The lat pulldown targets your legs, upper back, and biceps.
How to Do It
- Attach a pulldown bar to the high pulley.
- Sit or kneel beneath the cable.
- Hold the bar slightly wider than shoulder width.
- Keep your chest lifted.
- Pull the bar toward your upper chest.
- Drive your elbows downward.
- Slowly extend your arms.
Sets: 3
Reps: 8–12
Avoid leaning far backward just to move more weight. Let your back muscles control the pull.
A useful cue is to think “elbows down” rather than “pull the bar down.” It can help you focus more on your back instead of turning the exercise into an arm-dominant pull.
At YR Fitness, we design cable and functional training equipment around smooth pulley travel, practical adjustment points, and usable movement angles. If you want to see how a commercial cable system is built for exercises like presses, rows, pulldowns, and full-body movements, you can explore our strength equipment range.
5. Seated Cable Row
The seated cable row works your middle back, lats, rear shoulders, and biceps.
How to Do It
- Set the pulley low.
- Attach a close-grip or row handle.
- Sit facing the cable.
- Keep your chest up.
- Pull the handle toward your lower ribs.
- Squeeze your shoulder blades together.
- Slowly extend your arms again.
Sets: 3
Reps: 10–12
Try not to rock your whole body backward. A little natural torso movement is fine, but your back should do most of the work.
Where should you pull? Aim toward your lower ribs rather than pulling high toward your neck.
6. Cable Shoulder Press
The cable shoulder press trains your shoulders and triceps.
How to Do It
- Set the pulleys near the lowest position.
- Hold one handle in each hand.
- Bring the handles to shoulder height.
- Brace your core.
- Press the handles upward.
- Stop before your elbows fully lock.
- Lower the handles slowly.
Sets: 2–3
Reps: 10–12
Keep your ribs down and avoid leaning backward. If you feel unstable, lower the weight.
Do not turn the movement into a standing incline press by leaning farther and farther back. Keep your torso controlled.
7. Cable Wood Chop
The cable wood chop trains your core, obliques, and rotational control.
How to Do It
- Set the pulley around shoulder height.
- Stand sideways to the machine.
- Hold the handle with both hands.
- Keep your arms slightly bent.
- Pull the cable diagonally across your body.
- Rotate through your torso under control.
- Slowly return to the starting position.
Sets: 2–3
Reps: 10–15 per side
Train both sides evenly. Avoid swinging the cable with momentum.
Should you go heavy? Usually not. A lighter resistance that lets you control the rotation is more useful than a heavy load that pulls you out of position.
How Heavy Should You Go?
Choose a weight that lets you complete every rep with good control.
For most exercises, aim for 8–12 reps. For cable wood chops, use 10–15 reps per side.
A simple rule:
- The first few reps should feel comfortable.
- The final 2–3 reps should feel challenging.
- Your form should stay clean.
- Do not increase the weight if you need to swing.
- Add resistance gradually as you get stronger.
What if you can easily finish every rep? Add a small amount of resistance next time rather than making a large jump.
This simple approach also fits the latest ACSM resistance-training guidance, which emphasizes consistency over unnecessarily complicated programs and recommends adjusting training load and volume to match your goal.
I would rather see a controlled set with a lighter weight than a heavy set with poor form. Good movement should come first.
Conclusion
A cable machine is enough to build a simple full-body workout. Combine a squat, hip hinge, chest press, pulldown, row, shoulder press, and core movement to cover your major muscle groups.
You also do not need to change the routine every workout. Keep practicing the same movements, improve your technique, and add resistance gradually as they become easier.
If you want to see the cable systems and strength equipment we develop at YR Fitness, explore our equipment range and compare the designs that support smooth, controlled full-body strength training.
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