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TWHEELS Exercise Library
Cable Tower Exercises: Cable Training for Home
A cable machine is one of the most versatile strength-training machines for your home: With height-adjustable cables, you train your back, shoulders, arms and core with constant tension, while being easy on your joints and quiet. Here you’ll find 10 tested cable exercises on the TWHEELS oak cable machine, from lat pulldowns to the Pallof press, each with instructions, recommended volume and the most common mistake.
Filter by muscle group or level and start with one of the ready-made workouts. The two independent cables are height-adjustable, the resistance can be selected in 14 levels up to 70 kg and expanded with additional weights, and the weight stack is designed for a maximum of 140 kg.
Lat Pulldown
Lat Pulldown
- Sitting or kneeling under the high pulley, take an overhand grip on the bar slightly wider than shoulder width, arms extended, chest up.
- Pull the bar down to your upper chest under control, elbows pointing down.
- At the bottom, pull your shoulder blades together and down, hold briefly.
- Let the bar rise slowly until your arms are fully extended again.
Seated Cable Row
Seated Cable Row
- Sit upright in front of the low pulley, feet planted, knees slightly bent, back straight, and grab the handle with your arms extended.
- Lift your chest and drive your elbows back close to your body until the handle touches your stomach.
- At the end of the pull, squeeze your shoulder blades together and hold for about a second.
- Slowly straighten your arms and let the weight return under control.
Face Pull (rope pull to the face)
Face Pull (rope pull to the face)
- Set the rope just above head height, take an overhand grip on both ends and step back one or two steps.
- Keeping your elbows high, pull the rope toward your face while your upper arms travel out to the sides.
- At the same time rotate your forearms up so your fists end up next to your ears, and squeeze your rear delts.
- Return to the starting position under control.
Straight-Arm Pulldown
Straight-Arm Pulldown
- Take a shoulder-width overhand grip on the bar at the high pulley, step back two or three steps, hinge slightly forward at the hips, chest up, core tight.
- Bend your elbows just slightly and keep that angle locked for the whole exercise.
- Sweep the bar down in a wide arc with straight arms until it reaches your thighs, moving only at the shoulder joint.
- Squeeze your lats briefly at the bottom, then return slowly and under control.
Triceps Pushdown
Triceps Pushdown
- Stand in front of the high pulley and grab the rope or bar at about upper-chest height, elbows close to your body.
- Press the handle down until your arms are fully extended, moving only at the elbow.
- With a rope, spread the two ends slightly apart at the bottom.
- Let it come back up slowly until your forearms are roughly horizontal again.
Cable Biceps Curl
Cable Biceps Curl
- Take an underhand grip on the bar or handle at the low pulley, step back once, arms extended, elbows pinned to your ribs.
- Curl the handle up toward your shoulders with your biceps, keeping your elbows against your body.
- Squeeze briefly at the top.
- Lower slowly and under control until your arms are straight again.
Single-Arm Rear Delt Fly
Single-Arm Rear Delt Fly
- Stand side-on to the high pulley and grab the handle with the hand farther from the tower, arm out in front of you at shoulder height.
- Shoulder blades back and down, chest up.
- Take the nearly straight arm out to the side and slightly back under control, without turning your torso.
- Hold the end position briefly and squeeze your rear delt, then return slowly and switch sides.
Kneeling Cable Crunch
Kneeling Cable Crunch
- Attach the rope to the high pulley, kneel in front of the tower and hold the rope ends beside your head.
- Keep your hips stacked over your knees, don't sit back on your heels.
- Use your abs to curl your ribcage toward your pelvis, elbows driving toward your knees.
- Uncurl under control and let the stretch happen, without letting your hips join in.
High-to-Low Woodchop
High-to-Low Woodchop
- Attach a single handle to the high pulley, stand side-on to the tower, feet shoulder-width, knees slightly bent, grab the handle with both hands and rotate your torso slightly toward it.
- Brace your core and pull the handle diagonally down across your body to the opposite hip.
- Your torso and hips rotate as one unit, your back foot pivots naturally, and your arms stay fairly straight.
- Return over two to three seconds while resisting the pull, finish all reps, then switch sides.
Pallof Press (Anti-Rotation)
Pallof Press (Anti-Rotation)
- Set the handle at about chest height, stand or half-kneel side-on to the tower and hold the handle with both hands in front of your sternum.
- Brace your core and stack shoulders, ribs and pelvis in one line.
- Slowly press the handle straight out in front of you without letting your torso turn toward the tower.
- Hold the end position briefly, then pull the handle back to your chest under control, finish all reps, then switch sides.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Back & posture
The counterweight to desk days: three pulling exercises at the high pulley for your upper back and stable shoulders.
- Lat Pulldown · 3 × 8-12 reps
- Face Pull (rope pull to the face) · 3 × 12-15 reps, light
- Straight-Arm Pulldown · 3 × 10-15 reps
Complete upper body
Back, shoulders, arms and core in one session. It finishes with biceps curls at the low pulley.
- Lat Pulldown · 3 × 8-12 reps
- Single-Arm Rear Delt Fly · 3 × 12-15 reps per side, light
- Triceps Pushdown · 3 × 10-15 reps
- Kneeling Cable Crunch · 3 × 12-15 reps
- Cable Biceps Curl · 3 × 8-12 reps
Fitness cable pulley tower made of oak wood – TWHEELS
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Frequently asked questions
Which exercises are possible on the cable tower?
Is 70 kg of resistance enough?
Is cable training suitable for beginners?
How often per week should I train on the cable tower?
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Contact us anytime:
Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
