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

March 20, 2023 4 min read

Cable Machines have never been so popular

There are many reasons why you might use a cable machine and top of most peoples strength requirements for their home gyms. Here are a few of the most common:

Variety. Cable machines offer a wide variety of exercises that can target all the major muscle groups in your body. This makes them a great option for people who are looking to get a full-body workout.
Safety. Cable machines are relatively safe to use, even for beginners. This is because the cables provide constant resistance, which helps to prevent injuries.
Efficiency. Cable machines can be a very efficient way to work out. This is because you can often perform multiple exercises in a single set, which can save you time.
Progression. Cable machines are very versatile, which means you can easily adjust the resistance to match your fitness level. This makes them a great option for people who are looking to challenge themselves and continue to see results.
Isolation. Cable machines are great for isolating individual muscle groups. This can be helpful for people who are looking to improve their muscle definition or who are recovering from an injury.

Overall, cable machines are a versatile and effective tool that can be used to improve your fitness. If you're looking for a way to add variety, safety, and efficiency to your workouts, then a cable machine may be the right choice for you.

10 different cable machine exercises and how to do them and explain what muscle group they use

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.

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