Why use a Cable Machine and 10 Exercises to get you started

Here are 10 different cable machine exercises and how to do them, along with the muscle groups they target:

Cable pull-down: This exercise targets the latissimus dorsi (lats), which are the large muscles in the back of your upper body. To do a cable pull-down:-

• Stand facing the cable machine with your feet shoulder-width apart.
• Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Pull the bar down to your chest, squeezing your shoulder blades together at the bottom of the movement.
• Slowly return the bar to the starting position.

Seated cable row: This exercise targets the lats, as well as the rhomboids and traps. To do a seated cable row,

• Sit at the cable machine with your feet flat on the floor and your knees slightly bent.
• Grab the handles with an overhand grip, hands slightly wider than shoulder-width apart.
• Pull the handles towards your chest, squeezing your shoulder blades together at the bottom of the movement.
• Slowly return the handles to the starting position.

 

Cable face pull: This exercise targets the rear deltoids, which are the muscles in the back of your shoulders. To do a cable face pull,

• Stand facing the cable machine with your feet shoulder-width apart.
• Grab the handles with an overhand grip, hands slightly wider than shoulder-width apart.
• Pull the handles towards your face, keeping your elbows high.
• Slowly return the handles to the starting position.

Cable lateral raise: This exercise targets the medial deltoids, which are the muscles in the middle of your shoulders. To do a cable lateral raise,

• Stand facing the cable machine with your feet shoulder-width apart.
• Grab the handles with an overhand grip, hands slightly wider than shoulder-width apart.
• Raise the handles out to your sides until they are parallel to the floor, keeping your elbows slightly bent.
• Slowly return the handles to the starting position.

Cable bicep curl: This exercise targets the biceps, which are the muscles on the front of your upper arms. To do a cable bicep curl,

• Stand facing the cable machine with your feet shoulder-width apart.
• Grab the handles with an underhand grip, hands slightly closer than shoulder-width apart.
• Curl the handles up towards your shoulders, squeezing your biceps at the top of the movement.
• Slowly return the handles to the starting position.

Cable tricep extension: This exercise targets the triceps, which are the muscles on the back of your upper arms. To do a cable tricep extension,

• Stand facing the cable machine with your feet shoulder-width apart.
• Grab the handles with an overhand grip, hands slightly closer than shoulder-width apart.
• Extend the handles out behind you, squeezing your triceps at the top of the movement.
• Slowly return the handles to the starting position.

Cable chest press: This exercise targets the chest, as well as the shoulders and triceps. To do a cable chest press,

• Stand facing the cable machine with your feet shoulder-width apart.
• Grab the handles with an overhand grip, hands slightly wider than shoulder-width apart.
• Press the handles out in front of you until your arms are extended, squeezing your chest at the top of the movement.
• Slowly return the handles to the starting position.

Cable shoulder press: This exercise targets the shoulders, as well as the triceps. To do a cable shoulder press,

• Stand facing the cable machine with your feet shoulder-width apart.
• Grab the handles with an overhand grip, hands slightly wider than shoulder-width apart.
• Press the handles up above your head until your arms are extended, squeezing your shoulders at the top of the movement.
• Slowly return the handles to the starting position.

Cable abs crunch: This exercise targets the abs, as well as the obliques. To do a cable abs crunch,

• Lie on your back on a bench with your feet flat on the floor.
• Grab the handles with an overhand grip, hands slightly wider than shoulder-width apart.
• Crunch your abs up towards your knees, squeezing your abs at the top of the movement.
• Slowly return to the starting position.

Cable woodchopper: This exercise targets the core, as well as the shoulders and triceps. To do a cable woodchopper,

• Stand with your feet shoulder-width apart and your knees slightly bent.
• Grab the handles with an overhand grip, hands slightly wider than shoulder-width apart.
• Twist your torso to the right, bringing the handles down to your right knee. Slowly return to the starting position and repeat on the left side.

These are just a few of the many cable machine exercises that you can do. With a little creativity, you can use cable machines to target all of the major muscle groups in your body. Also have a look at this video showing the excellent NOHRD SlimBeam, it shows some of the exercises above and plenty more.