FitCi
Standing Cable Lift is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the cable to the lowest position and stand sideways to the machine
- Grab the handle with both hands and take a low stance with knees bent
- Rotate your torso to carry the handle diagonally up over your opposite shoulder
- Let your eyes and chest follow the handle
- Return down along the same path under control; finish the reps, then switch sides
Coaching tip
The reverse of the woodchopper; power flows low-to-high through torso rotation, the arms just carry.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.