Cable Workout- Learn Everything About All Cable Exercises

Best Cable Workout Exercises For Effective Gains

The cable machine is one of the most underutilized machines in the gym. However, its use importance cannot be denied.

It can be irritating for beginners on how to use the cable machine and what exercises to do on it in order to maintain a balanced gain in every position.

Once you figure out the proper and accurate way of using the cable machine and you get to know which exercises can give you the most effective gain, then your gym training program will be complete.

So, which cable exercises are the best for you to do during your workouts? How should strength and mass training with cable machines be organized?

In this article, we are going to show you how to properly set the cable machine and what exercises to do. There will be a step-by-step guide in this session, so stick with us and enjoy reading:

Cable Leg Extensions
Cable Iron Crosses
Triceps Pushdown
Cable Chops
Face Pulls
Cable Shrugs
Straight-Arm Pulldowns
Seated Cable Rows
EZ Bar Cable Machine Bicep Curls

So, which cable exercises are the best for you to do during your workouts? How should strength and mass training with cable machines be organized?

How To Perform Proper Cable Machine Workouts For Effective Mass & Strength Gain?

The cable machines also known as functional trainers are selectorized machines which means that you can adjust the amount of weight you want to gain based on where you place the pin.

It is possible to alter the grip and the kinds of cable exercises you can do by using different handles and attachments. Because of this, the cable machine is a very adaptable piece of strength training gear.

Work up to completing 2–6 sets of each exercise, 3-5 reps per set, and at least 85% of your one-repetition maximum (1RM) for the load when using cable workouts to build strength.

You should use your weights to get closer to 100% of your 1RM the fewer repetitions you complete.

Try to complete three sets of each exercise, using loads that are 70 to 85% of your 1RM for 8 to 12 reps, if your objective is hypertrophy (muscle growth).

Let’s Begin The Ultimate Walkthrough to This Cable Workout:

Lat Pulldowns

Lat pulldowns serve as the basis of the full body workout.

If you are unable to perform pull-ups, you can incorporate this exercise into your cable workouts to help develop the strength required to master pull-ups. It is one of the best exercises for strengthening the lats. It is also known as cable shoulder workout due to its effectiveness in shoulders.

To target different areas of your lats, experiment with different hand spacing.

For example, a lat pulldown performed with a wide grip will help target the lateral portions of your lats, while a lat pulldown performed with a narrow grip will also work your shoulders and biceps.

The steps to complete this cable machine exercise are as follows:

Using the lat pulldown machine, sit up straight, place your feet on the floor, and secure your thighs beneath the pads.
With your palms facing away from your body, reach up and grasp the bar.

Pulling the bar down toward your collarbones requires you to slightly lean back and contract your core. At the very end of the range of motion, make sure to squeeze your shoulder blades together.

Resist the weight stack’s momentum as you slowly move the weight back to its initial position.

To keep your muscles taut throughout the exercise, avoid letting the weights completely contact the ground.

EZ Bar Cable Machine Bicep Curls

Everyone has different choices and it’s up to you which curl bar you choose but most of people find the EZ curl bar to be the most comfortable and effective one.

Because the EZ-bar grip pattern allows you to turn your wrists inward to target different muscle fibers in your biceps to maximize your gains, EZ-bar cable curls are a good variation on standard cable curls.

Furthermore, the EZ bar is more suitable for your wrist and elbows.

Here are The steps to perform it:

Attach the EZ bar or your preferred cable curl attachment after lowering the cable pulley to its lowest position.

While facing the cable machine and positioned one to two feet away from the anchor point, maintain proper posture.

Using the inner angled grips, hold the EZ bar with your hands turned inward, partially facing each other, and slightly closer together than shoulder-width apart.

Curl the bar slowly up to its maximum height and then back down, using control to prevent gravity from assisting with the eccentric (lowering) part of the weight stack exercise.

To maximize the entire range of motion, lower the weight all the way back to the straightened position. Do not “cheat” by lowering the weight only 95% of the way before starting your next rep.

Seated Cable Rows

This is one of the best cable back exercises for hypertrophy because you can load your lats, traps, deltoids, and rhomboids with a lot of weight to maximize your gains because of the constant time under tension and the range of motion provided by the cables. It is also an effective technique for cable back workouts. It works for the latissimus dorsi and other muscles in the middle and upper back.

The steps to complete this cable machine exercise are as follows:

With your hands holding the cable row attachment in a neutral grip (palms facing each other), take a seat at the cable row station with your feet resting on the footplates.

Place your upper body inside the device.

To bring the cable row attachment closer to your waist, flex your elbows and contract your lats.

For two to three seconds, hold the end of the range of motion.

Extend your arms slowly to bring the weight stack back to its initial position.

Straight Arm Pulldowns

A great exercise to strengthen your lats is the straight-arm pulldown cable exercise, which works best at the end range of motion.

The steps to complete this cable workout exercise are as follows:

After adjusting the pulley to its maximum position, attach the straight bar or rope attachment.

Face the cable attachment and take a three to four-foot step back.

Straighten your arms and hold the attachment above you.

Lean your torso to a 45° angle and tighten your core as you hinge at the hips. For the duration of your set, there should be tension on the cable to keep the weight stack elevated.

Pull the rope straight down toward the top of your thighs while maintaining a straight arm position (your elbows can be unlocked but should still be extended).

Return to the starting position slowly, starting the subsequent rep before the weight stack reaches the bottom.

Cable Shrugs

Because the cable pulley path of motion matches the muscle fiber alignment in the traps, shrugs are an excellent way to maximize the workload on the traps during cable machine workouts.

Additionally, this lessens shoulder strain.

These are what to do:

To lower the pulleys to the lowest position, fasten the single handles.

With a handle in each hand, take a stance in the center of the cable machine.

Drive your shoulders up and inward toward your ears while maintaining a tight

core.

Maintain the highest posture while bringing your shoulders back.

Lower yourself back down gradually.

Face Pulls

This exercise can be incorporated into your cable machine workouts to target your upper back traps and posterior deltoids.

This cable workout is excellent for strengthening your deadlift and overhead press muscles.

The steps to complete this exercise with cables are as follows:

With the rope attachment clipped in, adjust the pulley so that it is just above your face.

Step back until the weight stack lifts and there is tension in the cable by holding one side of the rope in each hand.

Pull the cable in the direction of your face while retracting your shoulder blades and lowering your shoulders away from your ears.

As they pass by the side of your face, as if brushing your temples, bring the rope’s ends as close as possible to your face.

Squeeze your shoulder blades together for a minimum of two to three seconds, holding the contraction.

Return the cable to its starting position as slowly as you can. Make sure you are standing a sufficient distance away from the anchor point because there should always be tension on the cable.

Cable Chops

The cable chop is a fantastic functional core exercise that you can incorporate into your full-body cable workouts to target your obliques.

These are what to do:

Put the pulley at chest height and attach the single handle.

Assume a 90-degree angle with respect to the anchor by positioning the cable attachment to your right.

With your feet shoulder-width apart, your knees slightly bent, your chest up, and your shoulders back, adopt a good stance.

With both hands, fully extend your arms to hold the handle.

When your arms are straight in front of you, take a few steps backward to ensure that the cable is being pulled out in front of the machine. Additionally, move a short distance from the anchor point so that the cable has tension when you extend your arms in the beginning position toward the handle.

Turn your body to face the cable.

Starting from the opposite wall, pull the cable straight across and twist your torso through to complete the chop.

After completing a full rotation away from the weight stack, stop and maintain the contraction for three to five seconds.

Before starting the next rep, slowly make your way back to the starting position while actively resisting the weight stack’s pull.

After finishing every rep, turn to face the opposite direction.

Triceps Pushdown

A traditional cable machine exercise to target the triceps is the pushdown.

To incorporate this exercise into your cable machine workouts, follow these steps:

With the rope attachment clipped in and the pulley adjusted to one of the highest positions, face the cable pulley machine.

Squeeze your elbows in at your sides while keeping your feet together.

With your back straight and your chest raised, pivot forward at the hips.

To fully extend your elbows, pull down on the cable while maintaining your elbows glued to the sides of your ribs and slightly in front of your shoulders.

Before starting the next rep, pause and bring your elbows up to your face.

Cable Iron Crosses

This cable exercise’s wide range of motion allows you to spend more time under tension, which accelerates your gains in upper body strength. These are also used for cable chest workout techniques.

These are what to do:

Adjust the pulleys to the highest hole and take a staggered stance in the middle of the cable machine, holding a handle in each hand.

Maintain a straight back and an erect chest as you bend your torso forward by about 20 degrees.

Squeeze your pecs and pull both handles from high to low on your body, keeping your elbows almost straight but not locked.

For two to three seconds, hold the squeeze in the final position where your arms are crossed in front of your body.

With your arms out to the sides, slowly take a step back to the beginning position.

Cable Leg Extensions

Lower-body exercises with cable machines are an essential component of full-body workouts, and this particular exercise works well for posterior chain muscles like the hamstrings, glutes, and back extensors.

The steps to this cable exercise are as follows:

Drop the pulley to the lowest setting on a cable machine and attach the ankle cuff to it.

Turn to face the machine’s post and gently grip for balance.

With the ankle cuff lifted, allow your stabilizing knee to bend slightly.

Stretch the leg straight back behind your torso, extending it as far as possible. Maintain a straight leg.

Before going back to the beginning position, squeeze your glutes for three seconds in the end position.

After finishing all of your repetitions, swap sides.

Conclusion:

Hopefully, this detailed article will help you in your cable machine workouts. We have provided a step-by-step guide to make your workout easier. Read the guidelines and if you still have any questions or queries then feel free to ask in the review section below or book a meeting with our fitness coaches now. If you liked it then do share your feedback and let us know what should we bring for you next.