Cable machines are the protein powder of the gym floor—though they may not be your thing at first, they are a bodybuilding standard, have a multitude of uses, and can help elevate any workout.
How? They offer a wider range of motion than other machines that take you through only one plane (like a chest press machine, which moves forward and back), plus they keep your muscles engaged throughout every rep, thanks to increased time under tension. And both beginners and advanced exercisers can benefit from them, with the right approach.
If your goal is muscular endurance, try performing three sets of 12 to 15 reps of each exercise—remember, you want to feel fatigued by the end. To push your strength gains, increase the weight and tackle three sets of eight to 12 reps for each exercise.
1. Leaning Cable Lateral Raise
Tip: This exercise can be done without holding onto the machine, though it will increase the difficulty, since you are unsupported.
Set a single handle on the cable machine at its lowest point. Stand with your left side to the machine, grabbing the handle in your right hand and holding onto the pole with your left hand. Lean slightly away from the machine until you feel a bit of tension in the cable. Raise your arm up and out to the side, stopping when your hand is around shoulder height. Pause for two counts, then slowly lower. Once your set is through, switch positions and repeat.
2. Standing Cable Chest Fly
Stand between two cable stations with handles set to shoulder height. Grab one handle in each hand and stagger your stance, with one foot slightly in front of the other. Keeping a soft bend in your elbows, hinge from the shoulders to pull the handles together in front of you. Hold for one count, then slowly open to return to the start.
Tip: Positioning the cables low will target your upper chest, while starting with the handles high will attack the lower part of your pecs.
3. Wide-Grip Lat Pulldown
At the pulldown station, grab the bar with a wide overhand grip and sit comfortably, with the knee pad adjusted so it holds you in place. Bend your arms to pull the bar down toward your collarbone, focusing on using your large back muscles and pinching your shoulder blades together. Hold for one count, then slowly extend your arms to lower the weight.
Tip: Keep your chest lifted toward the bar, and try not to sway from the hips as you pull, to better isolate your lats.
4. Rope Cable Curl
Secure a rope attachment to a cable station set low. Stand facing the machine with your feet hip-width apart and one end of the rope in each hand. Bend your elbows to bring your hands toward your shoulders, keeping your elbows tight to your body. At the peak, squeeze your biceps, then lower back to the start.
Tip: As you curl, try to pull the handles farther apart without allowing your elbows to drift from your sides.
5. Triceps Pressdown
Stand in front of a cable station set high with a short bar attached. Hold the bar with a shoulder-width grip, tucking your elbows into your sides. Without moving your upper arms, extend from the elbows until your arms are straight. Pause, then release slowly.
Tip: To hit your triceps from a different angle, try this exercise with an underhand grip.
Programmed and demonstrated by Erica Johnston, CPT, HWL Coach and CTA Life Coach
Photography by Paul Buceta
Hair and Makeup by Monica Kalra
