Cable machines are ideal for toning and working all the smaller stabilizer muscles that support large muscle groups. If your goal is building size, the website Ripped Bodybuilding suggests using cable machines at the end of your body-building workout to burn out the smaller muscles. If your goal is muscle toning, then cable machines are a perfect workout on their own. The National Strength and Conditioning Association recommends doing about three sets of 10 to 15 repetitions for ideal toning.
Chest
The cable provides an opportunity to work unilaterally, that is, one side of the body at a time, to build symmetry. For the chest, face away from the cable pulley and use a single hand attachment. Do single-arm chest press, starting with your weakest side first. Switch sides, but do not do more repetitions than you did on your weaker side even if is not as challenging. Many gyms have two cables so you can position yourself between them and do bilateral, or both side, chest press and chest flies.
Back
To work the back, start with single arm cable rows with the attachment set at chest level to exercise your rhomboids. Set the cable high and use a straight bar attachment to do straight arm lat pulldowns. If you have two cables, stand between them and hold the cables in opposite hands so they cross in front of your chest. Open your arms straight out to do reverse flies.
Shoulders
Keep the cable pulley set low for most shoulder exercises. Start with single-arm presses by holding the single attachment in one hand. Face away from the machine to do an overhead press. Start with a light weight to test your stability, and gradually increase the weight. Also do upright rows by securing a bar attachment to the pulley. Grab the bar with arms straight, and then bend your arms and lift the bar to chest level.
Arms
During triceps exercises, keep the cable pulley set high. Using a rope attachment, do cable rope pulldowns by bending at the elbows and keeping your upper arm isolated. Also secure a bar attachment, face away from the machine, and do overhead triceps extensions. For biceps exercises, move the pulley to the low position. Use the bar to do barbell curls, and use the rope attachment to do hammer curls.
Abs
Abdominal twists target the obliques. Set the pulley at the middle setting, grab the attachment with both hands, and turn to the left 90 degrees to your left, sideways to the machine. Keeping your arms straight, pull the attachment and rotate your torso all the way to the left, and then back to the right. Repeat on both sides.
Legs
Target your glutes by doing rear leg lifts using an ankle attachment. Face the machine, secure the attachment to your ankle, and lift your leg straight up behind you. Target your hamstrings by staying in the same position, but bending your knees to do a hamstring curl. To work your quads, face away from the machine and start with your leg bent, then straighten it against the cable’s resistance.
References
- American Council on Exercise: Exercise Library
- Ripped Bodybuilding: Cable Machines for Bodybuilding and the Benefits
- “Essentials of Strength Training and Conditioning”; National Strength and Conditioning Association; Thomas R. Baechel, et al.; 2008
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