The Best Functional Trainer Exercises for a Complete Full-Body Workout

A functional trainer is one of the most versatile pieces of gym equipment ever made. With dual independent cable arms that adjust from floor to ceiling, it replaces dozens of machines and opens up a full-body exercise menu that's hard to match with any other single piece of equipment.

Whether you're using the GymKing Dual Cable Functional Trainer or the GymKing Commercial Dual Cable Functional Trainer, this guide covers the best exercises across every muscle group — from beginner-friendly movements to advanced techniques.

Why Train on a Functional Trainer?

Unlike free weights, cables deliver constant tension through the entire range of motion — meaning the muscle is under load at the start, middle, and end of every rep. This makes functional trainers particularly effective for muscle development, rehab, and sport-specific conditioning.

The adjustable cable height also lets you train in every plane of movement — horizontal, vertical, and diagonal — something fixed machines simply can't replicate.

Chest Exercises

Cable Chest Press

Set both cables at mid-chest height. Step forward, grip the handles, and press forward like a bench press. Targets the pectorals, front deltoids, and triceps with continuous tension.

Cable Fly (High-to-Low)

Set cables high. With a slight forward lean, sweep both arms down and together in an arc, finishing in front of your hips. Emphasises the lower chest and maximises stretch at the top of the movement.

Cable Fly (Low-to-High)

Set cables low. Sweep both arms upward and together in front of your chest. Targets the upper chest (clavicular head of the pec) — an angle that's difficult to hit with free weights alone.

Single-Arm Cable Chest Press

Unilateral pressing for pec development and core anti-rotation. Set one cable at chest height and press with a single arm, keeping the torso stable throughout.

Back Exercises

Lat Pulldown

Attach a lat bar to the high cable. Sit or kneel, grip wide, and pull the bar down toward your upper chest while driving your elbows toward your hips. Builds lat width and upper back thickness.

Seated Cable Row

Set the cable low. Attach a close-grip handle or rope, sit back, and row the handle toward your midsection. Targets the mid-back, rhomboids, and rear deltoids.

Straight-Arm Pulldown

Set the cable high with a straight bar or rope. With arms extended, pull the bar down to your thighs in a sweeping arc. Isolates the lats with minimal bicep contribution.

Single-Arm Cable Row

Set the cable at mid-height. With one hand on the handle, row the cable toward your hip, rotating slightly through the torso. Excellent for lat thickness and unilateral back development.

Shoulder Exercises

Cable Lateral Raise

Set the cable low on one side. With the handle in the opposite hand crossing your body, raise your arm out to the side to shoulder height. Provides constant tension on the lateral deltoid throughout the movement — superior to dumbbell lateral raises for many lifters.

Face Pull

Set the cable high with a rope attachment. Pull the rope toward your face, separating the ends as you reach your ears. Targets rear deltoids, upper traps, and external rotators — essential for shoulder health and posture.

Cable Rear Delt Fly

Set both cables high and cross them. With opposite hands on each handle, open your arms wide in a reverse fly motion. Isolates the rear deltoids and rhomboids.

Overhead Cable Press

Set both cables low. Press both handles overhead simultaneously from shoulder height. Builds shoulder strength and overhead stability with a smooth resistance curve.

Arm Exercises

Cable Bicep Curl

Set both cables low. Grip the handles and curl your hands toward your shoulders with a supinated grip. The constant cable tension keeps the biceps under load even at full contraction — unlike barbell curls.

Hammer Curl

Set cables low with rope attachments. Curl with a neutral grip to target the brachialis and brachioradialis alongside the biceps.

Tricep Pushdown

Set the cable high with a rope or straight bar. Push the handle downward until your arms are fully extended, squeezing the triceps at the bottom. One of the most effective tricep isolation exercises available.

Overhead Tricep Extension

Set the cable low with a rope. Face away, grip the rope overhead, and extend your arms forward and upward. Stretches the long head of the tricep for complete development.

Core Exercises

Pallof Press

Set the cable at chest height. Stand sideways, grip the handle with both hands at your chest, and press it straight out in front of you. Resist the cable pulling you toward the stack. An anti-rotation exercise that builds deep core stability.

Cable Woodchop (High-to-Low)

Set the cable high. Grip with both hands and rotate diagonally downward across your body. Trains rotational power through the obliques and core — essential for athletic performance.

Cable Woodchop (Low-to-High)

Set the cable low and reverse the movement — drive the cable diagonally upward across your body. Completes rotational training in both directions.

Cable Crunch

Set the cable high with a rope. Kneel facing the machine, hold the rope behind your head, and crunch your torso downward against the cable resistance. Superior to bodyweight crunches for progressive overload on the abs.

Leg Exercises

Cable Romanian Deadlift

Set the cable low. Hinge at the hips with a slight knee bend, grip the handle, and drive your hips forward to standing. Constant cable tension loads the hamstrings and glutes throughout the movement.

Cable Squat

Set the cable low. Hold the handle at chest height and squat to depth. The forward cable pull counterbalances your weight and encourages an upright torso position — excellent for beginners learning squat mechanics.

Cable Kickback

Attach an ankle strap to the low cable. Face the machine, hinge slightly forward, and drive one leg backward against the resistance. Isolates the glutes through hip extension.

Hip Abduction / Adduction

Attach an ankle strap to the low cable. Stand sideways and drive the leg outward (abduction) or across the body (adduction). Targets the glute medius and inner thigh — movements difficult to replicate with other equipment.

Sample Full-Body Functional Trainer Workout

Here's a complete workout you can run entirely on your functional trainer:

• Cable Chest Press — 4 sets x 10 reps
• Lat Pulldown — 4 sets x 10 reps
• Cable Lateral Raise — 3 sets x 15 reps each side
• Cable Bicep Curl — 3 sets x 12 reps
• Tricep Pushdown — 3 sets x 12 reps
• Pallof Press — 3 sets x 10 reps each side
• Cable Romanian Deadlift — 4 sets x 10 reps
• Cable Kickback — 3 sets x 15 reps each side

Get Your GymKing Functional Trainer

The GymKing Dual Cable Functional Trainer and GymKing Commercial Dual Cable Functional Trainer are available now at Aussie Fitness Equipment. Twin 100kg independent weight stacks, fully adjustable cable arms, and a complete attachment kit — everything you need to run every exercise in this guide.