Cable workout machines provide more freedom in movement than a traditional weight machine. A cable machine is not limited by handles and other non-moving structures. You can spot a cable machine by looking for a large column of weights with a pulley on the top and bottom. This column will be attached across the top to another column approximately 10 feet away. You will also find a variety of handles and rings that you can attach to the pulleys.
Chest
You can strengthen your chest on a cable exercise machine by placing "D" shaped rings onto the top pulleys of both columns. If you stand between the columns holding onto the rings in each open arm, you can perform a chest flye by closing your arms together.
Back
A cable machine can provide a challenging seated row exercise for your back. If you attach two "D" shaped rings, or a straight bar to a bottom pulley, you can prepare for a row by sitting on the floor facing the weight rack and leaning forward to grasp the handle. Perform this exercise by sitting upright and bringing your hands in to your waist.
Arms
If you leave the straight bar attached to the bottom pulley, you can also strengthen the front of your upper arm, your bicep. This exercise is performed standing and holding onto the bar with your palms facing away from your body. You bend your elbows and bring your hands toward your shoulders to execute the bicep curl. A rope can be attached to the top pulley to help strengthen the back of your arms, your triceps. If you remain standing and hold onto one end of the rope in each hand, you can perform a tricep pull down by pressing your elbows in to your sides and straightening your arms as you pull down the rope.
Core
The rope can also be used to strengthen your core. If you turn away from the machine and hold the rope in your hands behind your head, you can bend forward from the waist to contract your abdominal muscles.
Shoulders
Your shoulders can be exercised by using the same handle as in the bicep curl. If you grasp the handle with your palms facing toward your body, you can perform an upright row by raising your elbows higher than your shoulders, which pulls the handle up toward your chest.
Legs
You will need an ankle strap when strengthening the legs using a cable machine. The ankle strap will be attached to a bottom pulley and wrapped around your ankle. Perform a leg extension by lifting a bent knee until your leg is parallel to the floor and then extending your leg toward the front and away from your body.
Tips
You can choose proper weight amounts by finding a weight that you can move eight to 10 times and for two or three sets. At the end of the final set, your last two repetitions should be difficult.
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