How to Do the Cable Push-Pull: Proper Form, Variations, and Common Mistakes

The cable push-pull is a popular weight training workout among gym-goers looking to target several muscle groups simultaneously. You'll want to be familiar with weight training before starting this intermediate-level exercise, but once you get the hang of it, the move is actually quite simple.

The cable push-pull is usually performed on a cable frame at the gym, but you can also perform it at home with resistance bands and an anchor point strong enough to bear weight. Add the push-pull exercise to your circuit training workout or use it to warm up your major upper-body muscles before a push-pull workout session.

How to Do the Cable Push-Pull Exercise

Position yourself between the cable pulley system. Adjust the cable frame until you can comfortably grasp a cable handle in each hand. You will turn your body slightly to allow you to reach for one cable in front of you and one behind you. Adjust the cable grips so they are positioned a little higher than your waist.

1. Stand with one leg forward to place yourself in a balanced and stable position.
2. Rotate your shoulders slightly and keep your knees slightly bent to maintain balance. Brace your abdominal muscles.
3. Inhale as you push the cable behind you forward while simultaneously pulling the cable in front of your back.
4. Exhale as you allow both cables to return to their original position in a slow, controlled movement.
5. Complete 3 to 8 reps, resting for a minute between sets.
   

Benefits of the Cable Push-Pull Exercise

Workouts like the cable push-pull are a great addition to interval training. Not only are you upping your energy expenditure with the move, but you are building strength and stamina at the same time. With proper shoulder rotation and tightening of the abs, the cable push-pull is also a great core development exercise.

The movement is a little like a boxing one-two punch: a horizontal push and a simultaneous horizontal pull. Pushing works your chest, triceps, quads, and deltoids, while pulling works your back, biceps, rear deltoids, trapezius, and forearms. Even your hamstrings get worked as they maintain stability.

The cable push-pull provides weight training and aerobic exercise all in one. Improving your overall strength and endurance will not only help you reach your fitness goals and advance in your training, but you'll probably notice even your day-to-day activities become easier. A strong body and good cardiovascular health can improve your stamina for tasks from carrying groceries to keeping up with your family's busy schedule.

Strong core and back muscles can also improve posture and balance, and you don't have to be an elite athlete or even a devoted fitness enthusiast to feel those benefits.

Other Variations of the Cable Push-Pull Exercise

You can perform this exercise in different ways to meet your skill level, goals, and type of equipment available.

Resistance Band Push-Pull Exercise

If you don't have access to a gym cable setup or want to get the benefits of the push-pull workout at home, try using resistance bands.

To perform this modification safely, make sure your anchor points for the bands (such as a solid piece of furniture) are stable and secure. The resistance band variation may be easier to get the hang of than a cable machine, but your arms will still get a solid workout.

1. Stand with one leg forward to place yourself in a balanced and stable position.
2. Rotate your shoulders slightly and keep your knees slightly bent to maintain balance. Brace your abdominal muscles.
3. Inhale as you push the resistance band behind you forward while simultaneously pulling the band in front of your back.
4. Exhale as you allow both bands to return to their original position in a slow, controlled movement.
5. Complete 3 to 8 reps, resting for a minute between sets.
   

Cable Cross Push-Pull Exercise

Use a dual-cable cross-machine for added intensity.

For this variation, adjust the cable in front of you into a lower position and the cable behind you into a higher position. You'll intensify the move by performing it at an oblique angle instead of a horizontal one from this arrangement. Follow the same steps as the cable push-pull:

1. Stand with one leg forward to place yourself in a balanced and stable position.
2. Rotate your shoulders slightly and keep your knees slightly bent to maintain balance. Brace your abdominal muscles.
3. Press with the same side hand as your rear leg.
4. Pull at the same time as you push.
5. Drive your hip through the range of motion, engaging your core.
6. Exhale as you allow both bands to return to their original position in a slow, controlled movement.
7. Complete 3 to 8 reps, resting for a minute between sets.
   

Common Mistakes

Only Working One Side

To make sure you are getting a balanced workout, reverse direction after completing one or two sets. You can do this by switching your leg stance and arm combination to face the opposite cable pull from the one you began with.

Not Engaging the Core

While your arms are certainly doing a lot of the work with the push-pull exercise, don't lose focus on your core. When you are first starting out, you'll consciously want to engage your core to get the full benefit of the workout and protect your muscles from strain.

As you become more familiar with the move and your form improves, the push-pull movement should be enough for you to feel your abdominal muscles becoming engaged without having to focus on it.

Off-Balance Stance

Make sure to check the position of your legs before you begin, between sets, and when you switch sides. A strong stance will keep you balanced and in proper form, which will prevent you from twisting or initiating the movement from your hips or torso.

Forgetting to Breathe

This move has a lot of moving parts to think about—both your parts and the parts of the machine! Don't let your focus on the exercise make you forget to breathe. If you catch yourself holding your breath, pause to refocus. Remember that your muscles need oxygen to perform optimally.

Safety and Precautions

The cable push-pull exercise is straightforward, but you don't want to jump into it unless you are familiar with weight training. The exercise will be safest and most effective if you've already been lifting weights as part of your routine.

As always, before you start or change up a workout routine, check with your doctor. Weight training exercises, including the cable push-pull, may not be right for you. You may need to avoid these moves if you have certain injuries or conditions or are recovering from surgery.

You may want to skip the cable push-pull if:

• You are pregnant or recovering from childbirth
• You have a back, neck, arm, or hand injury
• Your overall strength is weakened due to illness, injury, prolonged recovery or bedrest, or a low level of fitness

Some medications may affect your exercise performance. It is best to check with your doctor before starting a more intense workout if you are taking any medications that change your heart rate, breathing, electrolyte and hydration levels, or cause side effects like drowsiness.

In some cases, strength and weight training can be an important part of recovering from an injury or procedure. Ask your doctor, physical therapist, trainer, or fitness instructor if there are modified versions of the workout that would benefit you.

Try It Out

Incorporate this move and similar ones into one of these popular workouts:

• Push-pull strength training routine
• Total-body push workout
• Pull exercises for the whole body