The cable column machine contains a pulley-and-cable system that is connected to handles on which you can adjust the height and horizontal distance, depending on the model and brand. You can perform a variety of exercises that move your entire body together such as pushing, pulling and squatting to increase muscular strength, endurance, stability and balance.
Squat Row
The squat row combines the squat and the back row, using the deep stabilizers in your torso and hips to keep your body upright and in balance. It uses your lower body to generate force to help your upper body pull. Set the height of the handles on the machine as high as your shoulders. Stand with your legs about shoulder-width apart and grab a handle in each hand. Stand back until the weight stack is off its resting place by an inch. As you squat, keep your arms extended in front of you and your torso upright. Do not pull the cable because you will lose your balance and fall. Exhale as you stand straight and pull your shoulder blades together. Hold the standing position for one second and repeat the exercise for two to three sets of eight to 10 reps.
Standing Cable Chest Fly
The exercise builds strength in your chest, shoulders and arms while working on stabilization strength in your torso, hips and legs. The less you move your lower body and torso, the more force you will be able to produce. Set the height of the handles as high as your shoulders. Face away from the machine and grab a handle with each hand. Stand with one foot in front of you. As you exhale through your mouth, pull your arms together toward the center of your body. Inhale and gradually open your arms wide until you feel your shoulder blades pull together. Perform two to three sets of eight to 10 reps.
Standing Cable Chop
The cable chop works on your abdominal and hip muscles, particularly the deep stabilizers that hold your alignment. It moves your arms down and across your body from a high to low position. Keeping your body still as you move prevents injury to your spine and increases your strength. Set the height of the handle to the highest level and grab the handle with both hands while standing with your legs about shoulder-width apart. The right side of your body should be facing the handle. As you exhale, pull your hands down and across your body to your left hip without moving your body. Hold this position for one second and gradually return to the starting position. Perform three sets of eight to 10 reps per side.
Circuit Training
Circuit training is a series of exercises that trains different movement patterns without rest, says fitness professional Juan Carlos Santana, author of "Essence of Program Design." This method not only saves you time in your workout, but also helps you burn more calories than doing each exercise individually. For example, you can perform the previous three exercises consecutively for 30 seconds each. When you have completed one circuit, rest for no more than one minute and repeat the circuit two to three times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
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