A variety of cable-pulling machines exist to allow resistance-training enthusiasts the ability to perform a variety of exercises for an effective, full-body workout. The machines are designed differently, but each has at least one cable attached to an adjustable stack of weights through a pulley system. They are relatively safe, especially when compared to heavy free weights -- barbells, dumbbells and weighted plates -- but they can be expensive.
Lat Pulldown
A pulldown machine is designed with a cable suspended under a pulley to which you can attach multiple types of bars or handles to perform a variety of exercises. The lat pulldown is one such exercise that requires a long bar angled at each end. Grasp the bar with your hands spread wider than your shoulders and your palms facing forward. Sit on a bench, then contract the latissimus dorsi muscles, or lats, on the sides of your back and the elbow flexors to pull your elbows to your sides and the bar in front of your face to your chest. Reverse to the starting position slowly and repeat.
Seated Row
The seated row is performed on a machine with a cable near the floor that runs through a pulley system and attaches to a stack of weights that rises when you pull the cable. The exercise targets the lats, rhomboids and trapezius muscles that lie within your middle and upper back. Attach two handles to the cable and sit with your legs extended toward the machine. Lean forward and grasp the handles with your palms facing each other, then sit up straight and repeatedly pull them to your chest and return to the starting position, squeezing your shoulder blades together with each repetition.
Split Squat
Perform the split-squat exercise on the same machine as the seated row, but attach only one handle to the cable. The exercise targets the gluteus maximus and hamstring muscles, which extend your hip, and the quadriceps muscles, which extend your knee. Hold the handle with your left hand and stand with your feet about hip-width apart and your right foot about 2 feet in front of your left. Squat until your left knee nearly touches the floor, then stand back up to lift the stack of weights and repeat. Keep your upper body vertical throughout the movement. Perform the exercise with your left foot forward as well.
Triceps Extension
The triceps extension exercise is performed on a pulldown machine with a small bar, a rope or two handles attached to the suspended part of the cable. Stand facing away from the machine and hold the bar with your hands close together and your palms facing forward. Spread your feet wider than your shoulders and stagger them for balance. Position the bar behind your head with your elbows flexed and pointed forward, then extend the bar over and in front of your head until your arms are fully extended. Reverse to the starting position slowly and repeat multiple times. Keep your torso and upper arms still throughout the movement.
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- ExRx: Cable One-Arm Split Squat
- ExRx: Cable Forward Triceps Extension
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