March 9, 2026, 8:31 am | Read time: 7 minutes

The cable pulley is one of the most versatile pieces of equipment in the gym. But how effective is it really for upper-body training? And which cable pulley exercises are most worthwhile? Expert Andreas Heumann has given us some valuable tips on this—and also dispelled some myths.

How Good Is the Cable Pulley Really for the Upper Body?

“When it comes to effective upper body training, I wouldn’t recommend the cable pulley as the first choice”, Andreas Heumann points out. “There are much, much more effective options.” What are they? Basic exercises. “Basic exercises activate a large number of muscles at once. This has the greatest effect,” says Andreas Heumann. The personal trainer therefore recommends the “Basic Human Movements,” which cover the body’s fundamental movement patterns.

Basic Exercises Are the Foundation of Strength Training

“Basic exercises are the foundation of strength training, as they cover fundamental movement patterns and have the maximum effect on muscle growth and strength,” explains Andreas Heumann. These are the following movements:

• Push (pressing movements): Bench press, shoulder press.
• Pull (pulling movements): Pull-ups, rowing.
• Hinge (hip extension): Deadlifts.
• Squat (squatting movements): Back squats, front squats.
• Rotation and anti-rotation: exercises such as Russian twists or pallof press.

“If you skip these movements, you’re giving away the greatest effects of strength training,” warns Heumann. This is because basic exercises offer a variety of positive effects:

• More strength gains: they target larger muscle groups.
• Efficiency: Higher training volume in less time.
• Functionality: Movement patterns suitable for everyday use and less risk of injury.

Also interesting: “Big 5”! Build Muscle Quickly and Effectively With These Basic Exercises

Why Cable Pulley Exercises Are (Still) Valuable

Even though basic exercises form the foundation, the cable pulley does have its advantages, according to Andreas Heumann. “Cable pulley exercises allow isolated training and ensure that smaller muscles can be targeted. They also keep the muscles under constant tension.” This makes them particularly effective for stretch-mediated hypertrophy—an important factor for muscle growth.

Further Advantages of the Cable Pulley

• Targeted muscle activation: individual muscles can be trained in isolation.
• Continuous tension: The muscles are under tension over the entire range of motion.
• Flexibility : Various settings and handles allow individual adjustments.
• Safety: Particularly suitable for beginners as they require less stabilization than free weights.

The Top 8 Cable Machine Exercises for Upper Body Strength

Face Pulls

Face pulls are an effective exercise for strengthening and stabilizing the shoulders and upper back. They improve posture and shoulder stability and reduce the risk of injury^.1

These muscles are trained: rear shoulders, trapezius, and rotator cuff.

Execution

• Set the cable pulley at face height.
• Grip the rope with both hands in a neutral grip.
• Pull the rope towards your face, elbows outwards.
• Consciously activate the shoulder blades
• Keep your back stable.

External and Internal Rotation (Incl. Elevated External Rotation)

This exercise strengthens the rotator cuff and ensures stable and healthy shoulders. It is ideal for preventing shoulder injuries and improving joint stability.

These muscles are trained: the rotator cuff and shoulder stability.

Execution

External Rotation

• Set the cable pulley at elbow height and clamp a towel between your upper arm and body.
• Keep the elbow stable and rotate the hand outwards in a controlled manner.

Elevated External Rotation

• Adjust the cable pulley to hand height and hold the arm in 90° abduction (raised to the side).
• Rotate the handle outwards in a controlled manner without moving the arm.

Chest Flies (Cable Machine)

Chest flies intensively train the chest muscles and promote muscle growth and mobility in the shoulder joint.

These muscles are trained: Chest muscles, stretch-mediated hypertrophy.

Execution

• Adjust the cables to shoulder height and grasp the handles.
• Keep your arms slightly bent and move the handles forward until they meet.
• Maintain tension in the stretch position and perform the movement slowly.

Cable Side Raises

Cable side raises are perfect for building up the lateral shoulder muscles and shaping the shoulder contour. The cable pull-up exercise also supports shoulder mobility.

These muscles are trained: lateral deltoid.

Execution

• Set the cable pulley to the lowest position.
• Hold the handle with one hand and stand slightly away from the cable pulley.
• Raise your arm sideways to shoulder height and lower it slowly.

Bicep Curls with SZ bar (incl. Partial Reps)

This exercise isolates the biceps and extends the muscle load through targeted partial repetitions. The exercise reinforces the stretch phase and extends the “Time Under Tension.”

These muscles are trained: isolated biceps work.

Execution

• Set the SZ bar at hip height and perform the curl.
• Use partial reps: Start with half reps to 90° flexion, then perform the full movement.
• Count: 1, 1½, 2, 2½ etc.

Triceps Pushdowns (with Double Rope)

Triceps pushdowns isolate the triceps and perfectly complement pressing movements such as the bench press. They also strengthen the elbow joint.

These muscles are trained: Triceps isolation.

Execution

• Adjust the cable to chest height and grasp the double rope.
• Keep your elbows close to your body and stretch your arms downwards in a controlled manner.
• Hold the end position briefly to maximize the contraction.

Single Arm Cable Row

The single arm cable row strengthens the upper back and improves core stability.

These muscles are trained: Latissimus, rhomboids.

Execution

• Adjust the cable to hip height and grasp the handle with one hand.
• Pull your elbow towards your hip and consciously activate your shoulder blades.
• Return the weight in a controlled manner.

Overhead Triceps Extension (Cable Machine)

The overhead triceps extension is ideal for stretching and strengthening the triceps over their entire length.

These muscles are trained: Triceps stretch and hypertrophy.

Execution

• Set the cable pulley to a high position and grasp the double rope.
• Bring the handle down behind your head and stabilize your arms close to your head.
• Maintain control in the stretch position.

More on the topic

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Shoulder muscles Deltoid muscle – anatomy, function and exercises

Additional Tips for Effective Cable Machine Workouts

How can you make cable training even more effective? Personal trainer Andreas Heumann advises you to pay attention to the following things:

• Mind-muscle connection: focus on activating the target muscle.
• Partial Reps: Increase the stretch phase for more hypertrophy.
• Time Under Tension: Slow movements increase muscle tension (30 to 120 seconds per set).

Conclusion: Integrating the Cable Machine with Fundamental Exercises

The cable pulley is a valuable piece of equipment for targeted isolation and injury prevention. In combination with basic exercises such as bench presses or pull-ups, it offers the ideal supplement for a balanced upper body workout. “The key is to take advantage of both worlds: functional basic exercises and cable pulley training,” says Andreas Heumann. So train cleverly and with variety—for a strong, defined upper body.