Equipment Feature: Cable Machine
*video exercise examples below*
The Greatest Advantage of Using the Cable Machine
The cable machine uses a cable and pulley system to accomplish an array of workouts.
The greatest advantage of using the cable machine is variety! There is a diverse range of exercises that can be done using the cable machine. There are also countless variations on each of those exercises that can be executed by simply changing the angle or direction of the motion.
Here are our favorite exercises that utilize the cable machine and some helpful tips for each...
5 Cable Exercises to Incorporate in Your Routine
1. Lateral Cable Raises
- set the cable to the lowest setting
- maintain a palm-down grip
- keep a slight bend in your elbow
- only raise your arm to shoulder height
- pause at the top and lower back down slower and controlled
2. Cable Crunches
- curve your back and constrict your abs rather than keeping your back straight
- isolate your abs and use them to pull the cable, not your arms
- don't sit on your heels, stay propped up
- use a rope attachment
- keep your chin from touching your chest or constricting your neck
3. Cable Chest Flies
- keep your chest up and shoulders back
- bring your hands together in front of you at chest level, not lower or higher
- understand that you are doing a different exercise if you go from high to low or low to high with your arms, although not wrong if that is your goal
- keep a slight bend in your elbows, but don't bend at the elbow as a means of pulling on the cable
- maintain control while returning to your starting position
4. Incline Cable Flies
- start and return your hands to chest level
- extend your arms directly over your chest as if hugging a barrel or tree
- keep a slight bend in your elbow
- flex your pecs while contracting
- don't squeeze the handles too tightly, you will engage the wrong muscles
- don't over-arc your back
- maintain a constant steady tension on the cables at all times
5. Cable Face Pull
- use a rope attachment
- as you pull keep your elbows high
- bring the rope to your head, not your head to the rope
- maintain a controlled slow movement, don't compensate with speed
- use a palms-down grip
- squeeze your shoulder blades together as you pull
🤔How often do you use the cable machine, will you be using it more often now? DM, message, post...we're listening.👂