You can perform many exercises using a cable stack with a low-pulley attachment. Performing exercises for your upper body requires only that you position yourself properly, but training your lower body remains extremely difficult. If you only have a straight bar attachment that hooks into the cable, you can work your back, chest, shoulders and arms. Consult a health care practitioner before beginning any exercise program.
Rows
Rows work your back, biceps and forearms. To perform rows, sit on the ground facing the cable stack with your feet braced against the bottom, but out of the way of either the cable or the plates. Do not lock your knees, but keep your legs stiff. Without leaning forward or back, grip the handle however it is comfortable and pull it back into your stomach with a rowing motion. Use a weight that you can control for sets of eight to 15 repetitions. To avoid bouncing, pause each repetition when you pull the handle into your stomach.
Shoulders
To work your shoulders, you should perform an upright row. Using the straight handle, grip the handle with your palms facing down. Stand close to the stack, and ensure that even with your arms straight down, there is no slack in the cable. By pulling your elbows up and out to the sides, row the bar up until it nearly touches your chin, then lower under control. Perform upright rows for sets of eight to 15 repetitions. This exercise works your shoulders and the muscles of your upper back.
Biceps
To train your biceps, face the machine like you were going to do upright rows, but grip the handle with your palms facing up. From a fully-extended position, curl the handle upward without allowing your elbows to travel forward. Pause at the top and lower under control. Do not bounce out of the bottom of the repetition, nor swing the weight up into place. If you need to use your lower back to curl, you need to lower the weight you are using. Perform this exercise for sets of eight to 20 repetitions.
Triceps
To train your triceps, or the muscles on the back of your arms, you need to face away from the cable stack. With an overhand grip, hold the bar behind your head with your elbows bent. Lean forward to take up slack on the cable, then straighten your elbows until your arms are pointing straight above your head. Lower under control to your original position. You may need to place one foot forward to improve your balance. Perform this exercise for sets of eight to 15 repetitions.
References
- "Strength Training Anatomy-3rd Edition"; Frederic Delavier; 2010
- "Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action"; Mark Vella; 2006
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