10 Best Standing Cable Lift Alternatives for Core Strength

Ranked Standing Cable Lift Alternatives

10 substitutes, ranked by how closely each one matches the Standing Cable Lift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Pallof Press With Rotation

   89% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Connect a standard handle to a tower, and position the cable to shoulder height.
   2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
   3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
   4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
   5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
   6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
   7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
   8. Repeat to failure.
   9. Then, reposition and repeat the same series of movements on the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: a cable, the same as the Standing Cable Lift
   • Body position: standing, the same as the Standing Cable Lift
2. 

   2. Standing Cable Wood Chop

   86% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Connect a standard handle to a tower, and move the cable to the highest pulley position.
   2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
   3. With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
   4. In one motion, pull the handle down and across your body to your front knee while rotating your torso.
   5. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
   6. Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
   7. Repeat to failure.
   8. Then, reposition and repeat the same series of movements on the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: a cable, the same as the Standing Cable Lift
   • Body position: standing, the same as the Standing Cable Lift
3. Play demonstration

   3. Kettlebell Bent Press

   85% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
   2. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
   3. Rotate your torso to the left, shifting your weight onto your left foot.
   4. Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
   5. As you lower, keep your eyes on the kettlebell and your chest lifted.
   6. Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
   7. As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
   8. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Standing Cable Lift
   • Balance: harder to stay steady on than the Standing Cable Lift
4. Play demonstration

   4. Kettlebell Windmill

   85% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
   2. Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
   3. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
   4. Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
   5. Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Standing Cable Lift
   • Balance: harder to stay steady on than the Standing Cable Lift
5. Play demonstration

   5. Cable Side Bend

   85% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and grasp the cable handle with one hand.
   2. Keep your back straight and your core engaged.
   3. Slowly bend sideways at the waist, lowering the cable handle towards your knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side.
   6. Alternate sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: a cable, the same as the Standing Cable Lift
   • Body position: standing, the same as the Standing Cable Lift
6. Play demonstration

   6. Cable Side Crunch

   85% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a cable handle to a low pulley and stand sideways to the machine.
   2. Grasp the handle with the hand furthest from the machine and place your other hand on your hip.
   3. Keep your feet shoulder-width apart and your knees slightly bent.
   4. With your abs engaged, bend sideways at the waist, bringing your elbow down towards your hip.
   5. Pause for a moment at the bottom, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: a cable, the same as the Standing Cable Lift
   • Body position: standing, the same as the Standing Cable Lift
7. 

   7. Advanced Kettlebell Windmill

   84% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Clean and press a kettlebell overhead with one arm.
   2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
   3. Lower yourself as far as possible.
   4. Pause for a second and reverse the motion back to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Standing Cable Lift
   • Balance: harder to stay steady on than the Standing Cable Lift
8. Play demonstration

   8. Cable Side Bend Crunch (Bosu Ball)

   81% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a cable handle in one hand.
   2. Place the other hand on your hip.
   3. Engage your core and slowly bend sideways towards the hand holding the cable, keeping your back straight.
   4. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: a cable, the same as the Standing Cable Lift
   • Body position: standing, the same as the Standing Cable Lift
   • Balance: harder to stay steady on than the Standing Cable Lift
9. 

   9. Weighted Ball Side Bend

   79% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
   2. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
   3. Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
   4. Raise the side of your torso up by laterally flexing at the waist while exhaling.
   5. Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
   6. Repeat for the recommended amount of repetitions.
   7. Switch sides and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Standing Cable Lift
   • Equipment: a suspension trainer, not a cable
   • Balance: harder to stay steady on than the Standing Cable Lift
10. 

    10. Double Kettlebell Windmill

    78% match

    • Abs
    • Kettlebell
    • Advanced
    • Compound

    How to perform this exercise

    1. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
    2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
    3. Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
    4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: abs, the same as the Standing Cable Lift
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Standing Cable Lift
    • Balance: harder to stay steady on than the Standing Cable Lift