Cable Standing Lift
Learn how to do the Cable Standing Lift with proper form and technique. This cable exercise primarily targets your Abs, with secondary emphasis on Obliques, Lower Back.
How to Do the Cable Standing Lift
Follow these steps to perform the Cable Standing Lift with correct form:
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Hold the cable handle with both hands and position it at waist height.
- 3Engage your core and maintain a straight back throughout the exercise.
- 4Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso.
- 5Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Cable Standing Lift Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Standing Lift?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Standing Lift work?
The Cable Standing Lift primarily targets your Abs. Secondary muscles worked include Obliques, Lower Back. This makes it an effective exercise for developing your waist.
What equipment do I need for the Cable Standing Lift?
The Cable Standing Lift requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Standing Lift with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Standing Lift?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Cable Standing Lift?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Standing Lift best for?
The Cable Standing Lift fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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