You might be surprised with the exercise variations you can do on the cable machine.
Image Credit: Travis McCoy/travismccoy.com
Image Credit: Travis McCoy/travismccoy.com
Before you add the resistance of the cable to any exercise, master correct form with just your body weight.
The cable front squat is an explosive movement.
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During this move, keep your back from overarching.
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During this movement, the cable will try to pull you forward but use your core strength to keep your back from rounding or overarching.
This move will fire up your glutes.
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During this movement, the cable will try to pull you down and back, so start from a solid athletic position (hips slightly back and knees soft).
Use your core to stay upright during this move.
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Don’t allow the cable to pull your upper body out of line with your knee as you sit your hips back and descend into the lunge.
Make sure to maintain stability during this move.
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Keep the working leg on the box until all reps are complete to maintain greater stability.
Make sure you adjust an appropriate weight for this exercise.
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If the weight is too light, the cable will “snap” at the end of the press and won’t feel smooth. Increase the weight until the motion is smooth throughout.
This exercise will work your shoulder muscles.
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With both of the pressing exercises, you can increase the difficulty by performing the exercise from an athletic position (feet side by side).
Use this move to target your upper back.
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This is the proper form for a half-kneeling single-arm cable pulldown.
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Get your pump on with biceps curls.
Image Credit: Travis McCoy/LIVESTRONG.com
Image Credit: Travis McCoy/LIVESTRONG.com
Target your triceps with this cable-machine exercise.
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Resist the cable while performing this move.
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The pull from the cable will place a rotational force on the body, but the goal is to not allow your hands to be pulled toward the cable or allow your body to rotate toward the cable. You want to feel steady throughout. To increase intensity, bring your feet closer together.
This move will target your obliques.
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This move is challenging, so start with a lighter weight and complete all your reps without allowing your body to rotate or your hips to sag. During the row, your body will want to rotate toward the cable, but don’t allow this to happen. By bracing your core, you should prevent your body from moving as you row the cable.
