Cable Standing Jab

How to do it

Set a cable to chest height and stand facing away from the machine in a staggered stance, holding the handle at your shoulder with a closed fist. Drive the handle forward in a straight punching line, rotating your hip and shoulder into the jab as your arm extends. Snap to full extension, then return the hand to your shoulder under control and repeat.

1. 1Feel your hip and torso rotate to drive the punch forward
2. 2Keep your core tight so power transfers from the ground up
3. 3Extend fast and snap the jab to full reach

Common mistakes

• ×Do not punch with just your arm; rotate the whole body
• ×Avoid leaning so far forward you lose your base
• ×Do not let the cable yank your arm back; control the return

Muscles worked

The cable standing jab mainly works the mid chest, triceps, and obliques, with the front delts, forearms, upper chest, upper abs, lower abs, glutes, and internal rotators assisting.

• Mid ChestPrimary
• TricepsPrimary
• ObliquesPrimary
• Front DeltsSupport
• ForearmsSupport
• Upper ChestSupport
• Upper AbsSupport
• Lower AbsSupport
• GlutesSupport
• Internal RotatorsSupport
• Lower BackMinor
• Upper TrapsMinor
• QuadsMinor
• HamstringsMinor
• CalvesMinor
• Hip FlexorsMinor