You'll find cable pulleys on commercial-use gym machines, mounted to swing arms on functional trainers, and in multiples on home gyms. The pulley can be routed to a selectorized weight stack, which makes changing weights quick, easy and safe. But unlike a conventional strength-training machine, pulleys don't limit the path through which you can move the weight. Guiding the handle through the appropriate range of motion yourself activates more stabilizing muscles than using a conventional weight machine, and also allows you to do a wide variety of exercises with just one or two pulleys.
Upright Row
You can quickly change the character of any cable pulley exercise by clipping a different handle to the end of the cable. For an upright row, which works your trapezius, anterior deltoid and the pulling muscles in your arms, clip a short, straight handle to a low pulley cable. Grasp the handle in an overhand grip, hands slightly narrower than shoulder-width apart, palms facing in. Position yourself almost directly over the pulley, so the handle is very close to your body. Pull the handle straight up along the line of your body to just under your chin. Allow your elbows to flare naturally up and out on either side of your head. Lower the handle and repeat.
Triceps Pushdown
You can perform a triceps pushdown with any number of cable handles. A rope handle, with two dangling strands of stout rope attached to the clip, allows the greatest range of motion. Stand close to a high pulley and grasp one side of the rope handle in each hand, palms facing down and slightly in; the rope should resemble a narrow, upside-down "V." Your elbows should be bent, forearms roughly level with the floor. Extend your arms, pushing each side of the rope down and out until your arms are straight at your sides. Return to the start position and repeat.
Pec Flyes
Done on a weight bench, pec flyes isolate your chest muscles. Done on a cable machine, the flyes still work your chest but also require greater effort from your abs to keep your torso stable. You need two cable pulleys at roughly shoulder height, set far enough apart that you can stand between them. Grasp one pulley handle in each hand. Step forward slightly, placing one foot slightly in front of the other. Squeeze your abs tight to keep your back from arching. Extend both arms straight in front of you at shoulder level, palms facing in, elbows slightly bent and pointing out. Spread both arms slowly apart, still at shoulder level. Stop when your elbows are even with your shoulders. Bring your arms back in and repeat.
Cable Rows
For the simplest version of a cable row, straddle a bench facing a pulley set at mid-rib height. You'll need a foot plate of some sort to rest your feet on to keep yourself from sliding forward. Grasp the pulley handle and, sitting up straight, draw it back toward your ribs. Extend your arms straight in front of you and repeat. The cable machine's versatility shines with this exercise, because you can perform a number of variations. If you have a healthy lower back you might be able to lean forward during each row, as long as you keep the motion under control and don't use too much weight. You can also do rows with the pulley set high or low, or with one arm at a time.
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