Cable Narrow Chair Stand-Up
Expert Advice
Keep your chest up and core engaged throughout the movement to maintain balance and proper posture.
How-to-do Steps
- Attach a low pulley cable to a cable machine and position a bench behind you.
- Stand in front of the bench with feet shoulder-width apart, facing away from the machine.
- Hold the cable handle in both hands at your waist level.
- Sit back slowly onto the bench, keeping your weight on your heels.
- Drive through your heels to stand up, extending your hips forward and squeezing your glutes at the top.
- Slowly lower yourself back to the seated position and repeat for the desired number of repetitions.
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Muscles Worked
Cable Narrow Chair Stand-Up primarily targets the Glutes, Quads, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads25%
Secondary
Calves25%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Narrow Chair Stand-Up work?
Cable Narrow Chair Stand-Up primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Narrow Chair Stand-Up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Narrow Chair Stand-Up suitable for beginners?
Cable Narrow Chair Stand-Up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
