You’re often spoilt for choice when it comes to choosing gym equipment. Whether it’s machines, free weights, or cable exercises, each offers several unique exercise benefits. This often makes it hard to pick the right choice when it comes to exercise programming.
Cable machine workouts offer a diverse mix of exercise benefits that cater to many common exercise goals. Use the cable chest fly to isolate the chest muscles or cable face pull to work on posture.
With the wide range of exercise choices, it’s worth knowing which ones are worth it. To help you, we’ve discussed the 18 best cable machine workouts in our guide below. We give the benefits, correct form, and expert tips for each movement.
18 Cable Machine Exercises
These are 18 of the best cable machine workouts to perform at home or in the gym. Each one takes advantage of the many versatile uses of the cable machine.
- Cable Chest Fly.
- Cable Face Pull.
- Cable Shoulder Internal Rotation.
- Cable Standing Y Raise.
- Overhead Cable Tricep Extension.
- Cable Tricep Kickback.
- Cross-Body Tricep Extension.
- Standing Cable Lat Pulldown.
- Seated Wide-Grip Cable Row.
- Cable Preacher Curl.
- Cable Crossover Reverse Fly.
- Cable Lateral Raise.
- Cable Tricep Pushdown.
- Kneeling Cable Crunch.
- Standing Cable Rear Delt Fly.
- Cable Reverse-Grip Tricep Pushdown.
- Cable Donkey Kick.
- Cable Hip Abduction.
- Cable Hip Adduction.
18 Cable Machine Workouts
Each of the cable machine exercises deserves a place on our list.
Cable Chest Fly
The cable chest fly is a chest isolation exercise that brings the arms together in an arc motion. This isolates the three heads of the pectoralis major. Secondary movers include the anterior deltoids, serratus anterior, upper trapezius, and biceps brachii muscles.
The exercise angle can be changed to focus on a particular muscle head. This gives you a range of exercise options. The standing position also provides an added core challenge.
It should be added to a cable chest workout after the compound chest movements.
How To Do
- Set the cable anchor points to shoulder height. Attach a D-handle to each side and stand in the middle with your back facing the cable machine.
- Grasp each handle using an overhand grip (palms facing forward). Step forward and assume a staggered stance.
- Inhale and engage your core. Exhale and bring the handles together in an arc motion. Maintain a slight elbow bend.
- Pause briefly as your hands come together. Inhale and come back to the starting position under control.
Tips
- Ensure the anchor points are set at around shoulder height. This allows the targeted focus of the involved muscles.
- Use a staggered stance to maintain exercise balance.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Face Pull
True to its name, the cable face pull involves you pulling a rope attachment towards your face. This isolates your upper trapezius and posterior deltoid muscles. Secondary movers include the biceps brachii and wrist extensors.
Adding this to your routine gives you a versatile exercise that can improve shoulder health and posture. Using it alongside the front deltoid exercises ensures well-rounded shoulder development.
How To Do
- Attach a rope handle to the top anchor point of a cable machine. Grasp the ends of the ropes using a neutral grip (palms facing each other).
- Take a couple of steps back and assume a shoulder-width stance. Keep your chest up with your head facing forwards. Your arms should be out in front of you at shoulder height.
- Inhale and engage your core. Exhale and bring the handles towards your ears. Allow your elbows to flare out as the handles come back.
- Pause briefly at the top position. Inhale and bring the handles back to the starting position under control.
Tips
- Flare your elbows out as you pull the rope handles to your face. This ensures targeted muscle focus.
- Maintain a neutral head position. Avoid moving it forward as you pull.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Shoulder Internal Rotation
The cable shoulder internal rotation uses a small movement pattern but offers a host of important benefits. The internal forearm rotation targets the anterior deltoid muscle. This gives you a shoulder isolation workout for this important muscle group.
The clavicular heads, sternal heads, biceps short heads, and wrist flexors perform important secondary roles. Regularly performing them helps to improve shoulder stability, improve range of motion, and reduce injury risk.
How To Do
- Attach a D-handle to a cable pulley machine. Bring the anchor point to elbow height. Stand to the side of the anchor point.
- Grasp the D-handle using a neutral grip. Tuck your elbow into the side of your body with your forearm parallel to the floor.
- Inhale and engage your core. Exhale and rotate your forearm to bring your hand closer to your midline. Your elbow and shoulder should stay in the same position.
- Pause briefly at the top position. Inhale and return your arm to the starting position under control.
- Switch arms after performing the required repetitions.
Tips
- Keep your elbow tucked into your body while rotating your forearm.
- Avoid rotating your torso. Keep your core engaged to maintain a stable exercise position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Standing Y Raise
The cable standing Y raise is a shoulder and upper-back exercise that works the whole shoulder complex. The primary movers are the anterior deltoids, lateral deltoids, and posterior deltoids. The three trapezius muscle heads and serratus anterior act as secondary movers.
This gives you a useful shoulder-building exercise that isolates the three shoulder heads. It helps to enhance shoulder function, improve posture, and develop shoulder strength.
How To Do
- Attach a D-handle to each side of a cable pulley machine. The anchors should be at the bottom positions. Stand in the middle of the cable machine and grasp the handles using an overhand grip (palms facing down).
- Inhale and engage your core. Exhale and bring your arms in front and above your head until your body forms a Y shape. Pause briefly at the top position.
- Inhale and bring your arms back to the starting position under control.
Tips
- Stand in the middle of both cable machines. This ensures even development.
- Maintain a slight arm bend as you bring your arms into a raised Y position. This ensures targeted focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Overhead Cable Tricep Extension
The overhead cable tricep extension is an excellent tricep-building exercise. Overhead exercises have been shown to show a larger tricep muscle activation than normal tricep movement. This makes it a great choice to add alongside your normal push-downs and close-grip tricep work.
The three tricep heads are the primary movers. The core works to maintain a stable lifting position. With this, it’s a pure tricep isolation exercise that should be used to develop the upper arms.
How To Do
- Attach a rope to a cable anchor point in the bottom position. Grasp the ends of the rope using a double overhand grip.
- Turn away from the cable machine while standing up. At the same time, bring the rope behind your head by letting your head come through your arms. The rope handles should be at shoulder height.
- Your chest should be up with your head facing forwards. Your elbows should be tucked into your body.
- Inhale and engage your core. Exhale and extend your elbows to bring the handles overhead. Pause at the top position with your elbows extended.
- Inhale and bring the handles back to shoulder height under control.
Tips
- Keep your elbows tucked in as you extend your elbows. This ensures better target muscle focus.
- Keep a neutral head position throughout the movement. Avoid moving your head forward.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Tricep Kickback
The cable tricep kickback works each arm one at a time using the seated cable row bench. Your non-working arm provides a stable position, allowing you to focus on squeezing your tricep as your arm extends back.
The three tricep heads act as the primary movers. The wrist flexors and wrist extensors function to maintain wrist stability as your elbows extend. It is a great exercise for beginners to learn the elbow extension movement.
How To Do
- Attach a single rope handle to a cable seated row machine. Bring one leg next to the middle of the bench. Allow the other to rest on the bench at a 90-degree angle.
- Grasp the rope with the same arm as the leg that’s on the floor. Place the other hand on the bench to assume a stable lifting position.
- Inhale and engage your core. Exhale and extend your elbow straight behind you while keeping it tucked into your body. Pause briefly at the top position.
- Inhale and flex your elbow to return to the starting position.
- Switch arms and legs after the desired repetitions have been performed.
Tips
- Maintain a straight torso position with your head facing the bench. Keep your core engaged to assist with this.
- Squeeze your triceps as your arms extend fully. Developing a better mind-muscle connection can increase muscle growth.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cross-Body Tricep Extension
The cross-body tricep extension isolates the three tricep heads. It works both arms at once, bringing them down and out to the sides. The wrist flexors and wrist extensors play important secondary roles, helping to keep a stable wrist position and grip.
Alongside improving upper arm appearance, performing them can help to build strength. Improving tricep function with tricep isolation exercises can improve the lockout phase of pushing and pressing movements.
How To Do
- Attach a pair of D-handles to the cable anchor points in the top positions. Stand in the middle of the cable machine facing forward. Grasp the opposite handles using a double overhand grip.
- Bring them down and towards the midline of the body before crossing them slightly in the middle. Keep your chest up with your head facing forwards.
- Inhale and engage your core. Exhale and extend your elbows so your arms come out and down. Pause briefly at the bottom position.
- Inhale and allow your arms to come back to the starting position. Keep them crossed over before performing the next repetition.
Tips
- You can use the cables without attachments if you don’t have access to D-handles.
- Maintain a slightly bent knee position to reduce knee joint stress. Avoid keeping them fully extended.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Standing Cable Lat Pulldown
The standing cable lat pulldown is a compound back exercise. It performs the traditional pulldown movement in a standing position to provide an added core challenge.
The primary movers are the latissimus dorsi muscles. The posterior deltoids, biceps brachii, brachialis, brachioradialis, and trapezius muscles perform secondary roles.
It helps to improve posture, build back strength, and enhance muscle definition. Add it to your back routine after deadlifts and rows.
How To Do
- Attach a wide bar to the top anchor position of a cable machine. Grip the wide bar using a wide double overhand grip.
- Take a couple of steps back from the machine. Bend your knees and bring your hips back slightly. Keep your chest up with your head facing forwards.
- Inhale and engage your core. Exhale and bring the bar down to chest height using a diagonal movement. Maintain the same body position.
- Pause briefly as the bar reaches your chest. Inhale and bring it back to the starting position under control.
Tips
- Keep your chest up and back neutral. This ensures a stable lifting position.
- Pull the bar at a 45-degree angle towards your chest. Bring it down in a straight line.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Seated Wide-Grip Cable Row
The seated wide-grip cable row is an excellent way to develop your upper back using a compound rowing movement. Rowing the wide bar isolates the upper and middle trapezius muscles.
This helps with overall back development when added to a compound back-building routine. Compound movements tend to be the better options when training for maximal strength gains.
Besides building back strength, it helps to improve posture and enhance shoulder stability. Use it as a versatile rowing variation with several useful exercise benefits.
How To Do
- Attach a wide bar to a seated cable row machine. Sit on the bench with your feet against the footplates. Keep your chest up with a neutral back position.
- Grasp the wide bar with a wide overhand grip. Maintain a slight bend in your knees and keep your head facing forward.
- Inhale and engage your core. Exhale and row the bar backward by bringing your elbows behind. Allow them to flare out as the bar reaches your torso.
- Pause briefly at the top position. Inhale and return to the starting position under control.
Tips
- Keep your feet against the foot pads throughout the movement. Avoid letting them come off to maintain exercise focus.
- Your elbows should come back to 90-degree angles. Maintain the wide-grip position throughout the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Preacher Curl
The cable preacher curl performs the foundational elbow flexion and extension movements on a preacher bench. Placing the bench under the upper arms isolates the bicep brachii muscles, reducing potential shoulder involvement. This provides an added exercise stimulus that can be used to build both bicep heads.
The cables provide tension through the full range compared to barbell or bodyweight exercises which may not. This will depend on the exercise used.
How To Do
- Attach a preacher bar to a cable anchor point at the bottom position. A dedicated cable preacher machine can also be used.
- Sit down with your upper arms resting on the preacher bench. Your chest should be firmly against the pad. Keep your head facing forward.
- Grasp the preacher bar with a double underhand grip (palms facing up). Use different grip widths depending on your target muscle focus.
- Inhale and engage your core. Exhale and flex your elbows to bring the bar to shoulder height.
- Pause briefly, squeezing your biceps at the top position.
- Lower the bar back to the starting position under control.
Tips
- Use different grip width positions to better target the two bicep heads.
- Bring the bar down to the starting position under control. This controlled movement pattern reduces possible injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Crossover Reverse Fly
The cable crossover reverse fly performs the fly movement in a bent-over position. This isolates the smaller important back muscles that work alongside the bigger ones.
The benefits of this include balanced back development, better posture, and improved pulling performance. These work great as accessory movements after your main compound exercises.
How To Do
- Attach a pair of D-handles to the bottom anchor points on a cable crossover machine.
- Stand in the middle of the cable machine using a shoulder-width stance. Grasp the D-handles using a double overhand grip.
- Perform a slight knee bend and bring your torso forward. Cross your hands over until they’re facing opposite directions. Your arms should be facing the floor in front of you with a slight elbow bend.
- Inhale and engage your core. Exhale and bring your arms up while maintaining the same elbow angle.
- Pause briefly at the top position as your arms start to extend.
- Inhale and bring your hands back to the starting position. Keep them crossed over before initiating the next repetition.
Tips
- Maintain the same elbow angle as your arms come up. Drop the weight if you can’t manage this.
- Keep looking at the floor throughout the movement. This reduces potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Lateral Raise
The cable lateral raise uses a simple movement pattern that involves bringing your arms out to the sides. This isolates the lateral deltoids, an important but often underdeveloped muscle group.
Building well-rounded shoulders requires you to work all three heads of the shoulder complex. Perform the cable lateral raises with other cable shoulder workouts to build bigger shoulders.
How To Do
- Attach a pair of D-handles to the bottom anchor points of a cable machine. Stand in the middle and grasp the handles with a double overhand grip. Use the opposite hand for the opposite handle.
- Stand tall with your chest up and head facing forward. Cross the handles in the middle position. Your hands should be just in front of your hips.
- Inhale and engage your core. Exhale and bring your arms out to your sides. Pause briefly as they come parallel to the ground.
- Inhale and return your hands to the starting positions under control.
Tips
- Avoid using momentum to bring the cables up. Focus on using your lateral deltoids while maintaining the same torso position.
- The handles should come in front of your body before touching at the bottom position. Avoid bouncing them off each other between reps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Tricep Pushdown
The cable tricep pushdown uses the foundational pushdown movement while keeping your elbows tucked into your body. This isolates the three tricep heads, with the core playing a small role in maintaining stability.
Performing the cable tricep pushdown can improve upper arm size and increase functional pressing strength. The simple movement pattern and small initial learning curve make it a great option for beginners.
How To Do
- Attach a straight bar handle to the top anchor point on a cable pulley machine. Stand close to the machine and grip the bar using a double overhand grip.
- Inhale and engage your core. Exhale and bring the bar down by extending your elbows. Keep your chest up with your elbows tucked in.
- Pause briefly at the bottom position as your arms extend.
- Inhale and flex your elbows, bringing the bar back to the starting position under control.
Tips
- Stand close to the cable pulley machine. The cable should come down in a straight line rather than at an angle.
- Different attachments can be used which shifts the muscle focus. This can be used to target each tricep head.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Kneeling Cable Crunch
The kneeling cable crunch is an excellent exercise for developing a strong and functional core. It uses a simple forward flexion movement with the cable attachment fixed by your ears. It works well alongside other cable ab workouts for a well-rounded core routine.
The primary movers are the upper rectus abdominis. The lower rectus abdominis and obliques perform important secondary roles.
How To Do
- Attach a rope handle to the top anchor point of a cable machine.
- Grasp the rope handles with a neutral grip. Turn away from the machine and kneel. Bring the handles so they’re next to your ears.
- Inhale and engage your core. Exhale and flex your torso forward while maintaining the same arm position.
- Pause briefly as you reach the maximum range of motion.
- Inhale and slowly extend your torso back to the starting position under control.
Tips
- Keep the handles by your ears throughout each repetition. This helps to activate your core musculature.
- Use a padded area or mat to increase exercise comfort.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Standing Cable Rear Delt Fly
The standing cable rear delt fly is a versatile shoulder exercise that isolates posterior deltoids. It brings your arms to the side and behind your body while standing upright.
The posterior deltoids are the primary movers. The upper traps and core musculature perform secondary roles. Benefits include improved posture, better shoulder development, and enhanced shoulder stability.
How To Do
- Attach a pair of D-handles to the cable anchors set at the top positions. Stand in the middle of the cable machine facing forward. Assume a shoulder-width stance.
- Grasp the D-handles with the opposite hands. Bring them together in the middle before crossing them over. Keep your chest up with a neutral back position.
- Bring your arms straight out in front of you with a slight elbow bend.
- Inhale and engage your core. Exhale and bring your arms back while maintaining the same elbow bend.
- Pause briefly as your arms come past your body. Squeeze your posterior deltoids and back muscles while holding the position.
- Inhale and bring your hands back together under control.
Tips
- Avoid letting the handles cross each time they reach the front position. This allows continued tension.
- Bring your arms back in an arc motion while maintaining the same elbow angle. This ensures focus on the posterior delt muscles.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Reverse-Grip Tricep Pushdown
The cable reverse-grip tricep pushdown uses the traditional pushdown movement but performs it with an underhand grip. This shifts the exercise focus onto the tricep medial heads.
The triceps lateral and long heads act as secondary movers. The simple movement pattern makes it a great exercise for any ability level. Furthermore, it’s great for improving pressing strength when added to a strength training routine.
How To Do
- Attach a straight bar to a cable anchor point set at the highest position. Stand close to the machine with the anchor point just in front of your head. Assume a shoulder-width stance.
- Grasp the straight bar with a double underhand grip. Keep your elbows tucked into your body at all times.
- Inhale and engage your core. Exhale and extend your elbows to bring the bar straight down.
- Pause briefly as it reaches the bottom position.
- Inhale and flex your elbows to come back to the starting position.
Tips
- Stand close to the cable machine so that the bar travels down in a straight line. Avoid letting it come out at an angle.
- Keep your elbows tucked in throughout each repetition. This ensures focus on the tricep muscles.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Donkey Kick
Cable donkey kicks involve kicking your leg behind you while maintaining a bent-over position. This resembles a common movement of the donkey, hence the name.
The gluteus muscles act as the primary movers. As one of the most powerful leg muscles, these perform several important functional and performance-based roles. Isolating them with cable donkey kickbacks helps to improve functional lower body movement and improve performance.
How To Do
- Attach an ankle strap to the lowest point on a cable machine. Loop it around your ankle and stand with your feet together.
- Lean forward slightly by bringing your hips back and torso down. Keep a neutral back with your chest up.
- Inhale and engage your core. Exhale and kick your working leg back and up while maintaining a slight knee bend.
- Pause briefly, squeezing your glute at the top position.
- Inhale and bring your working leg back to the starting position.
- Swap legs after performing the desired number of repetitions.
Tips
- Use the machine frame or handles as support if needed. This can help to maintain a balanced exercise position.
- Ensure the leg strap is fully secured before starting each set. This helps to avoid possible injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Hip Abduction
Cable hip abductions require you to bring each leg out to the side while maintaining a standing position. This gives you an exercise that isolates the hip abductor muscles. In most cases, these are often underdeveloped due to a common focus on the quadriceps and hamstring muscles.
When performed correctly, they help to increase hip mobility and stability during movement and exercise. Stronger hip abductor muscles may also improve exercise performance.
How To Do
- Attach an ankle strap to the bottom point of a cable pulley machine. Stand side-on and place the ankle strap around the ankle that’s furthest away from the machine.
- Inhale and engage your core. Exhale and bring your working leg directly out to your side.
- Maintain the same knee angle, using your hip abductors to lift. The cable should come in front of your non-working leg.
- Pause briefly at the maximum range of motion. Inhale and bring your leg back to the starting position under control.
- Change legs and repeat the same process after performing the desired repetitions.
Tips
- Ensure that the non-working leg stays closest to the cable machine. This allows a better range of motion.
- Avoid rotating your torso when abducting each leg. It should stay facing forward throughout each repetition.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Benefits Of Cable Machine Workouts
Cable machine workouts offer several unique exercise benefits. We discuss the most important three to consider below.
Versatility
Exercise variety is an important factor to consider in resistance training programming. Each large muscle group is made up of smaller muscle groups or heads. The different locations require different exercise angles to provide a good training stimulus.
Cable machine workouts can be performed using multiple exercise angles. The anchor and cable rail system allows you to make slight angle adjustments as needed. This gives you a wide range of options to work each head of the larger muscle groups.
This bigger versatility helps with well-rounded muscle development when correctly programmed.
Constant Tension
Mechanical tension is one of the main training determinants needed for the body’s adaptive responses to happen. This is also referred to as time under tension.
It works alongside metabolic stress as the main two proposed adaptive hypertrophy mechanisms. This is a physical process that occurs in the body during exercise in response to low energy.
Cable machine workouts provide constant tension throughout the full range of motion. The effects on hypertrophy are mixed when volume is matched. However, constant tension helps develop better joint stability.
Constant tension is more applicable to real-world exercise movements. This constant tension can prove useful when added to a resistance training routine.
Reduced Risk Of Injuries
Resistance training is well known to provide many mental and physical health benefits. These include improved cardiovascular health, enhanced mobility, and increased cognitive function. In terms of mental health, resistance training has been shown to reduce anxiety and depression.
However, resistance training can lead to injuries, especially when done incorrectly. The shoulders are the most commonly injured muscles, accounting for 7.4% of injuries. This is followed by the knee (4.6%) and wrist (3.6%).
Cable machine workouts offer a lower exercise difficulty than free weights. They offer a hybrid exercise mode that combines the benefits of free weights and fixed machines.
This gives you an exercise mode that improves joint mobility and stability that’s more accessible to all populations. Therefore, it’s a great way to reduce the risk of injuries when performing using enough volume.
Training Tips For Cable Machine Exercises
- Perform A Suitable Warm-Up — Warming up before resistance training improves blood flow, increases muscle temperature, and enhances joint stability. Each of these prepares the body for the cable exercises listed above. Use a warm-up consisting of aerobic exercise and the relevant dynamic stretches (not holding the position).
- Maintain Tension — Cable machine workouts provide tension through the full range of motion. Take the tension before initiating the movement pattern. Maintain the tension before releasing it at the last repetition.
- Use The Correct Cable Attachments — One of the biggest benefits of using cable machines is the exercise versatility. Use the right cable machine attachment for your chosen exercise. This ensures targeted muscle focus.
- Allow Controlled Movements — Maintain a controlled movement pattern for each exercise phase. This helps isolate the primary movers and reduce injury risk.
- Utilize Different Exercise Angles — The pulley rail and anchor points allow several exercise options. Use the exercise angles according to your target focus. Program them effectively for well-rounded development.
Conclusion
Cable machine workouts offer several versatile exercise movements. The main benefits include longer time under tension, large exercise variety, and added exercise stability. This makes them a great option for beginners, intermediate gymgoers, and advanced athletes.
Each of the 18 exercises above offers different training benefits depending on your training style and goals. Add them into your program based on your target muscle groups and workout preferences.
Frequently Asked Questions
Cable machines are versatile pieces of gym equipment. They’re capable of performing push, pull, and pressing movement patterns alongside several others. Therefore, they can be used to target the whole body.
Cable machines are not better or worse but they do have specific uses. This makes them good for certain situations. They provide resistance through a full range of motion and help to guide the correct movement.
Cable exercises provide resistance through the full range of motion. This gives you a challenging exercise stimulus that requires muscular strength and endurance.
Cable machine exercises are very safe when the correct technique is used. Follow the technique cues and expert tips above to minimize injury risk.
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Chris Marshall, MSc, PT Personal Trainer
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