Cable exercises combine the safety of exercise machines with the effectiveness of free weights. The handles can move freely in any direction, but as the weights themselves are housed inside a machine and fixed on guide rods; there is no risk of injury if you should accidentally let go of one or both handles. Numerous exercises can be performed with a cable exercise machine.
Standing Chest Press
The standing chest press works your pectoralis major or chest muscles, as well as your shoulders and triceps located on the back of your upper arms. Set the pulleys to chest height, and with the machine to your rear, grasp a handle in each hand. The cables should run under your arms. Adopt a split-stance and hold your hands just in front of your shoulders. With your abs held tight, extend your arms in front of you until your elbows are fully extended. Bend your arms and return to the starting position. To ensure muscle balance, alternate your leading legs set-by-set.
Biceps Cable Curl
Your biceps, located on the front of your upper arm, can be exercised using dumbbells and barbells. However, as your forearm reaches vertical in these exercises, the load on your muscles is negligible because the weight is directly over the pivot point of your elbow. Cable curls have no such "dead spot," which means your biceps must work through a wider range of movement. With the pulleys set at their lowest position, stand facing the cable machine with a handle in each hand. Turn your palms so that they are facing forward. Bend your knees slightly to aid balance. Bend your arms and curl the handles up to your shoulders. Keep your torso upright and immobile. Extend your arms and lower the handles. This exercise can also be performed using a single pulley or a two-handled bar.
Kneeling Cable Crunch
The kneeling cable crunch works your rectus abdominus, or abs. Traditional floor crunches are an effective exercise, but once you have mastered lifting your body weight, the only way to make this exercise harder is to perform more repetitions. Kneeling cable crunches allow you to increase the weight you are lifting to make this exercise more demanding. Attach a rope handle to an overhead pulley and take one end in each hand. Kneel down on an exercise mat and pull your hands down to either side of your head. Keep your thighs vertical, exhale and squeeze your elbows down toward your knees. You should feel an intense contraction in your abs. Sit back up and then repeat. Exhale as you lean forward and inhale as you sit back up to maximize the effect of this exercise.
Cable Russian Twists
Cable Russian twists work your obliques, or waist muscles, along with your abs. Set the pulley to shoulder-height and stand sideways to it. Grasp the handle with your nearest hand and place your opposite hand on top. With your arms straight and your torso turned toward the machine, take one step way from the machine to tension the cable. With your feet shoulder-width apart and arms rigid, rotate your upper body through 180 degrees. Keep your lower body still and focus on turning your upper body only. Turn back toward the machine and then repeat. On completion, perform the same number of repetitions for your opposite side.
References
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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