Gym Cable Pulley Machine Exercises

When you walk into your gym, you have many different options for resistance exercise. Many people understand machines and free weights and use them regularly. But you can gain muscular fitness benefits and exercise each major muscle group by training with cable pulley machines, as well. You can change the level of the cables and pull them in different directions to mimic machine exercises and everyday movements.

Back and Chest

A common exercise with cables is the lat pulldown for your back. Perform it by sitting below a long bar that is attached to a cable. Set the weight and hold the bar with an overhand grip slightly wider than shoulder width. Pull the bar down toward the top of your chest and release back to the start position for one complete repetition. For your chest, stand between a cable crossover apparatus with the handles set about chest height. Set the weight and perform a fly by keeping your elbows straight and bringing your arms together in front of your body. Return to a wide arm position for one complete repetition.

Shoulders and Arms

Use a short straight bar to perform exercises for your shoulders, biceps and triceps. Set the bar at the lowest setting and hold with an overhand grip in front of your thighs. Lead with your elbows pulling the bar up under your chin, performing an upright row for your shoulders. Turn your hands so you are using an underhand grip and bend your elbows for a cable biceps curl. After you have finished with your sets and repetitions for these two muscle groups, bring the bar all the way to the top. Grip overhand and bring your upper arms to your sides. Straighten and bend your elbows, performing a pushdown for your triceps.

Lower Body

Set the cable on the lowest setting with an ankle attachment. Secure the ankle strap around one leg. Turn your back to the machine, stand on one leg and bend the other leg, performing a hamstring curl. Bring the same leg in front of you and kick the leg out and in by bending the knee and keeping the hip joint slightly bent to perform a leg extension. Turn to the side and press your leg out to the side with your knee straight for a hip abduction. Switch legs and perform your sets and reps on the other side for a balanced workout.

Training Recommendations

Perform resistance training exercises with cable pulleys two to three times per week on nonconsecutive days. You can choose to use only cables for a while or incorporate them with other training methods. Choose one exercise for each major muscle group and do one to three sets of eight to 12 repetitions. Every four to six weeks change your exercises to see continual changes in your muscular fitness.