Cable machines are not the devices you plug into your TV. In fact, cable machines are the arch-nemesis of cable televisions. They require you put a load on rather than take a load off. Cable machine exercises have many benefits such as adding strength, creating a toned physique, building stronger bones, increasing your metabolism as well improving balance and core strength by controlling the movement of the cable.
Seated Row
The American Council on Exercise lists the seated row in its "Top Ten Exercises You Can't Live Without" article. It is an ideal exercise to work the upper back and biceps. It is also functional, building strength for everyday activities such as opening doors. A row is a pulling motion that can be performed in various positions and with different equipment. The resistance needs to come directly across from where you are pulling. A cable machine allows you to change the direction of the resistance from down, to across from you. This allows you to pull the weight straight across in a standing or sitting position. To begin a seated row, sit on a bench with your feet pressed against a foot board with your knees slightly bent. You can lean back slightly, but keep your back straight. Use a medium-sized bar that allows you to have a shoulder length grip, although a wider grip is fine as well. Pull the cable towards your body. Bend your elbows and slide you arms tightly by your body bringing your elbows behind you. Then fully extend your arms without locking your elbows and repeat. As you move the weight with your arms, try to avoid moving your body's position. Do about 10 to 12 repetitions three times for general strength training.
Chest Fly
Beside working your chest muscles in various ways by adjusting the angle of the fly motion, a cable chest fly exercise builds core muscles. It is performed with two single-hand grip cable attachments across from one another on a setting about the height of your shoulders. Grab an attachment in each hand and take a giant step forward. Position yourself in a staggered stance, with one foot forward, both knees slightly bent for support, and with a slight lean at the hips forward. Keep your back in a straight line and your abs pulled in. Your arms should be at your shoulder height with your elbows slightly bent and pointing behind you. Pull your arms in front of your body. Reach your palms towards each other, squeezing your chest and extending your arms at the same time. Do not lock your elbows or move your body position. Slowly return your arms to the starting position. Avoid letting the weight pull your arms back behind you body. Do about 10 to 12 repetitions three times for general strength training.
Tricep Pulldown
A tricep pulldown is a must-have for females who want flattering arms and males who want manly muscular arms. The pulldown isolates the tricep located at the back of the arm. On a cable machine perform this exercise by using a rope on a setting above your head. Grip one end of the rope with each hand. Your pinkies should be facing the ground and your palms facing each other. The rope should slide through the piece that attaches to the hook allowing you to have an equal amount of rope on each side. Pull, with both hands, the rope down to the height of your elbows. Keep your arms tight to your body with your elbows at 90 degrees. Slowly extend your arms down fully without locking your elbows. Squeeze the back of your arms and slowly return your arms to the starting point, elbows at 90 degrees and Repeat. Do about 10 to 12 repetitions three times for general strength training.
Lat Pulldown
A lat pulldown works your Latissimus Dorsi (more commonly known as lats). This exercise works the muscle that makes up a large portion of your back. To perform this exercise, sit on a seat with a leg holder that faces the machine. Attach a long bar to the cable. The cable attachment should be in front of you when you sit down. Grab the bar and pull it down with you as you sit. Lock your legs comfortable in place. This will allow to stay seated as you release the weight up. Sit with a slight lean back, but maintaining a straight spine by keeping your abs pulled in. Hold the bar with an overhand grip a little wider than shoulder width. You can move your grip in and out to vary your workout routines. Keep in mind, as reported by IDEA Health and Fitness Association, the wider the grip the more you work your back. The closer your hand grip is the more you will work your chest. To perform a lat pulldown, extended your arm up, do not lock your elbows. Then pull the bar down to the top of your chest, with you elbows moving down and behind you. Repeat about 10 to 12 repetitions three times for general strength training.
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