Cable Standing Lift

Setup

1. 01Set the pulley to the lowest position with a rope or D-handle.
2. 02Stand side-on to the stack with feet shoulder width apart.
3. 03Hold the handle with both hands near the down-side hip.
4. 04Step out for tension, soften the knees, and brace the trunk.

Execution

1. 01Drive through the legs and rotate the torso away from the stack.
2. 02Sweep the hands diagonally from the low hip up past the opposite shoulder.
3. 03Pivot the inside foot as the hips turn through.
4. 04Control the handle back down the same diagonal and repeat, then switch sides.

Checkpoints

• -The legs and hips start the lift before the arms travel.
• -Arms stay relatively straight, sweeping rather than pressing.
• -The diagonal path is consistent rep to rep.
• -Torso rotates without leaning backward at the top.

Common mistakes

• -Muscling the handle up with arms while the hips stay still.
• -Leaning back to finish instead of rotating.
• -Standing too upright and losing the leg drive from the low start.
• -Letting the weight stack drop fast on the return.