Best Exercises on a Functional Trainer: 50 Movements You Can Do on the VERVE Tori
Best Exercises on a Functional Trainer: 50 Movements You Can Do on the VERVE Tori
Last updated: April 2026 — The complete exercise guide for the VERVE Tori Functional Trainer Rack. 50 exercises grouped by body part with setup instructions for each.
TL;DR: The VERVE Tori Functional Trainer Rack ($5,249) supports 50+ exercises across chest, back, shoulders, arms, legs, and core. The dual 150kg weight stacks (75kg working per side at 2:1 ratio) and spring-loaded cable height adjustment make it one of the most versatile single pieces of equipment you can own. Below is every exercise you can do, grouped by muscle group, with cable height and setup notes.
Chest Exercises (8 Movements)
| # | Exercise | Cable Height | Notes |
|---|---|---|---|
| 1 | Standing Cable Chest Press | Mid chest | Step forward for constant chest tension. Staggered stance for stability. |
| 2 | Cable Flyes (Mid) | Shoulder height | Arms slightly bent, squeeze at the midline. The classic chest isolation movement. |
| 3 | Low-to-High Cable Flyes | Lowest position | Targets upper chest. Sweep arms upward and inward. |
| 4 | High-to-Low Cable Flyes | Highest position | Targets lower chest. Sweep arms downward and inward. |
| 5 | Single-Arm Cable Press | Mid chest | Unilateral pressing for imbalance correction. Core must stabilise against rotation. |
| 6 | Cable Crossover | Above head | Classic bodybuilding finisher. High cable to low sweep. |
| 7 | Cable Push-Up (handles on floor) | Lowest position | Advanced. Attach handles to low cables, perform push-ups with cable resistance. |
| 8 | Incline Cable Press (with bench) | Low position | Set a bench to 30-45 degrees inside the rack. Press cables from low position. |
Back Exercises (10 Movements)
| # | Exercise | Cable Height | Notes |
|---|---|---|---|
| 9 | Cable Lat Pulldown | Highest position | Use a lat bar or wide grip handle. Sit on a bench or kneel. |
| 10 | Seated Cable Row | Low-mid position | Sit on the floor or a low bench. Pull to the lower ribcage. |
| 11 | Single-Arm Cable Row | Low-mid position | Unilateral rowing for each side independently. Great for imbalance work. |
| 12 | Straight-Arm Pulldown | Highest position | Arms straight, pull the handle in an arc from overhead to thighs. Targets lats in isolation. |
| 13 | Face Pull | Upper chest / face height | Pull rope to face with elbows high. Essential for shoulder health and rear delts. |
| 14 | Cable Shrug | Lowest position | Stand between cables, shrug upward. Constant tension through the full range. |
| 15 | Reverse Cable Fly (Rear Delt) | Shoulder height | Cross cables, pull outward with arms slightly bent. Rear delt isolation. |
| 16 | Cable Pull-Through | Lowest position | Face away from cable. Hinge at hips, pull cable through legs. Targets glutes and hamstrings. |
| 17 | Cable Good Morning | Lowest position | Cable between legs, bar on upper back. Hinge at hips. Lower back and hamstring emphasis. |
| 18 | Single-Arm Lat Pulldown | Highest position | Unilateral pulldown for focused lat activation per side. |
Shoulder Exercises (8 Movements)
| # | Exercise | Cable Height | Notes |
|---|---|---|---|
| 19 | Cable Lateral Raise | Lowest position | Stand beside cable, raise arm to shoulder height. Superior constant tension vs dumbbells. |
| 20 | Cable Front Raise | Lowest position | Face away from cable, raise handle forward to shoulder height. |
| 21 | Cable Upright Row | Lowest position | Pull cable upward along the body. Targets traps and side delts. |
| 22 | Cable External Rotation | Elbow height | Elbow pinned to side, rotate forearm outward. Essential rehab/prehab for rotator cuff. |
| 23 | Cable Internal Rotation | Elbow height | Opposite of external rotation. Completes the rotator cuff work. |
| 24 | Cable Overhead Press | Lowest position | Stand facing away, press cables overhead from shoulder height. |
| 25 | Cable Y-Raise | Lowest position | Raise arms in a Y-pattern. Targets lower traps and rear delts. |
| 26 | Cable Reverse Fly | Shoulder height | Cross cables at face height, pull outward. Rear delt and upper back. |
Arm Exercises (10 Movements)
| # | Exercise | Cable Height | Notes |
|---|---|---|---|
| 27 | Cable Bicep Curl | Lowest position | Standard curl with constant tension. Use straight bar or rope attachment. |
| 28 | Cable Hammer Curl (Rope) | Lowest position | Neutral grip on rope attachment. Targets brachialis and forearms. |
| 29 | High Cable Curl | Highest position | Arms out to sides, curl toward ears. Classic bodybuilding "double bicep" pose isolation. |
| 30 | Cable Concentration Curl | Lowest position | Single-arm curl with elbow braced. Peak contraction focus. |
| 31 | Cable Tricep Pushdown | Highest position | The most popular cable exercise. Use straight bar, V-bar, or rope. |
| 32 | Cable Overhead Tricep Extension | Lowest position | Face away from cable, extend overhead. Targets the long head of triceps. |
| 33 | Single-Arm Tricep Pushdown | Highest position | Unilateral pushdown for even development. |
| 34 | Cable Kickback | Low position | Hinge forward, extend arm behind you. Tricep isolation. |
| 35 | Cable Wrist Curl | Lowest position | Seated, forearms on thighs, curl wrists up. Forearm development. |
| 36 | Cable Reverse Curl | Lowest position | Overhand grip curl. Targets brachioradialis and forearms. |
Leg Exercises (8 Movements)
| # | Exercise | Cable Height | Notes |
|---|---|---|---|
| 37 | Cable Squat | Lowest position | Hold handle at chest, squat. Constant forward pull forces core engagement. |
| 38 | Cable Romanian Deadlift | Lowest position | Cable between legs, hinge at hips. Constant hamstring tension. |
| 39 | Cable Kickback (Glute) | Lowest position | Ankle strap, kick leg backward. Glute isolation without machine. |
| 40 | Cable Hip Abduction | Lowest position | Ankle strap, stand sideways, abduct leg. Targets glute medius. |
| 41 | Cable Hip Adduction | Lowest position | Ankle strap, stand sideways, adduct leg. Inner thigh. |
| 42 | Cable Leg Curl (Standing) | Lowest position | Ankle strap, curl heel toward glute. Hamstring isolation. |
| 43 | Cable Lunge | Low-mid position | Hold cable at sides, perform walking or stationary lunges. |
| 44 | Cable Step-Up | Lowest position | Hold cable, step onto bench. Unilateral quad and glute strength. |
Core Exercises (6 Movements)
| # | Exercise | Cable Height | Notes |
|---|---|---|---|
| 45 | Cable Woodchop (High-to-Low) | Highest position | Rotational movement from high to low. Targets obliques and transverse abdominis. |
| 46 | Cable Woodchop (Low-to-High) | Lowest position | Reverse woodchop, low to high. Oblique and hip emphasis. |
| 47 | Pallof Press | Mid chest height | Stand sideways, press cable straight out. Anti-rotation core stability. One of the best core exercises. |
| 48 | Cable Crunch (Kneeling) | Highest position | Kneel facing cable, crunch rope down to knees. Weighted ab work. |
| 49 | Cable Twist | Mid chest height | Stand sideways, rotate torso against cable resistance. Rotational core strength. |
| 50 | Cable Dead Bug | Low-mid position | Lie on back, hold cable, perform dead bug with resistance. Advanced core stability. |
Programming Tips
Use cables for isolation and accessories, barbells for compounds. The Tori's rack portion handles squats, bench press, overhead press, and deadlifts with the barbell. The cables handle everything else — flyes, lateral raises, face pulls, curls, pushdowns, core work. This combination covers every exercise you need for complete training.
Cable exercises excel at constant tension. Unlike dumbbells where tension drops at certain points in the range of motion, cables maintain resistance throughout. This makes them superior for hypertrophy-focused isolation work. Use them for higher rep ranges (10-20 reps) to complement your heavier barbell work (3-8 reps).
Superset between cable and barbell exercises. One of the Tori's biggest advantages: squat in the rack, then immediately do cable face pulls between sets. Bench press, then cable flyes. No walking across the gym — everything is in arm's reach.
Frequently Asked Questions
Q: Is 75kg per side enough resistance for cable exercises?
For the vast majority of people, yes. Consider that a 40kg cable lateral raise or 50kg cable tricep pushdown is an extremely advanced load. The Tori's 75kg working resistance per side exceeds what 99% of home gym users will ever need for cable exercises. Cable exercises are typically performed with much lighter loads than their barbell equivalents.
Q: Do I need additional attachments for these exercises?
The Tori comes with cable handles. For the full range of 50 exercises, a rope attachment, straight bar attachment, and ankle strap set would expand your options. These are standard cable attachments available from most fitness retailers. A V-bar and wide lat bar are useful additions for lat pulldowns and tricep work.
Q: Can I build a complete physique with just the Tori?
Yes. The Tori provides barbell training (squat, bench, deadlift, overhead press, rows) plus 50+ cable exercises. Add a bench (included in most bundles) and a set of dumbbells, and you have a more complete training setup than most commercial gyms. The only things you cannot replicate are heavy leg press and fixed-path machines — both of which are optional for physique development.
Q: What is the best cable exercise for shoulders?
Cable lateral raises (exercise #19). Cables provide constant tension through the full range of motion, unlike dumbbells where tension drops at the bottom. Set the cable at the lowest position, stand beside the machine, and raise your arm to shoulder height. This is the single best isolation exercise for side delt development.
Q: How do I do a Pallof press?
Set the cable at mid-chest height. Stand sideways to the machine. Hold the handle at your chest with both hands. Press straight out in front of you until your arms are fully extended. Hold for 2-3 seconds. The cable pulls you toward the machine, and your core resists that rotation. This is one of the most effective core stability exercises and highly recommended for athletes and lifters.
Q: Can I do all 50 exercises in one session?
You should not — that would be an absurdly long workout. Pick 4-6 cable exercises per session based on the muscle group you are training. A typical session might be: barbell bench press (3-4 sets), cable flyes (3 sets), cable lateral raises (3 sets), cable tricep pushdowns (3 sets), and cable face pulls (3 sets). Rotate exercises across the week to cover all 50 over time.
Related Resources
50 Exercises. One Machine.
The VERVE Tori Functional Trainer Rack combines a full power rack with dual cable stacks. 75kg working resistance per side. Spring-loaded height adjustment. Every exercise in this guide, in a single footprint.
View the Tori FT Rack