Abs
Cable Lift
The Cable Lift is a strength exercise on a cable machine for your abs. Share of the load in the Zulta muscle model: obliques 48%, upper abs 11% and lower abs 10%.
How to do it
- Set a pulley at the lowest position with a rope attached and stand side-on to the machine.
- Squat slightly and grip the rope with both hands beside the hip nearest the machine.
- Drive through the legs and rotate the torso to pull the rope up and across the body.
- Finish with the hands above the far shoulder and the arms nearly straight.
- Lower the rope back along the same diagonal line under control.
Tips
- Let the back foot pivot so the hips can turn with the torso.
- Keep the arms long: the turn comes from the trunk, not from pulling with the arms.
Common mistakes
- Bending the arms and pulling like an upright row.
- Leaning the torso back at the top.
- Letting the stack drag the body back quickly.
Muscles worked by the Cable Lift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Driving up from low adds hip extension. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Cable Lift alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Cable Lift work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Cable Lift good for beginners?
Yes. The Cable Lift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Lift?
For example the Low to High Woodchop, Cable Woodchop and Horizontal Cable Woodchop. They train mostly the same muscles.
How do you make the Cable Lift harder?
Add weight or reps, or move on to the Landmine 180 and Landmine Rotation.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.