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In this article, I’ve made a complete list of cable machine exercises for each muscle group. You can add them to your workout routine to build strength and muscles. But before I share the exercises, let’s see why a cable pulley machine is crucial for strength training.
Set the pulleys of a cable machine to the lowest position and attach D-handles to each side. Grasp the D-handles with your palms facing forward (pronated grip). Start with your arms extended straight in front of you, maintaining a slight bend in your elbows.
Cable machines maximize muscle activation while moving through the entire range of motion, making them perfect for both stronger muscles and muscle growth. Are you looking for more than a chest day workout – maybe a complete cable workout program? We’ve got you covered!
10 Essential Pulley Exercises for Cable Machines. 1. Cable Bar Lateral Pulldown. 2. Cable Cross-over Lateral Pulldown. 3. Cable High Pulley Overhead Tricep Extension. 4. Cable Kneeling One Arm Lat Pulldown. 5. Cable Lat Pulldown Full Range Of Motion. 6. Cable Lateral Pulldown (with rope attachment) 7. Cable Lying Face Pull. 8.
Set the cable pulley with a rope attached at face height or slightly above. Stand toward the cable machine and grab the rope with an overhand grip. Step back slightly, keeping your feet shoulder-width apart and knees slightly bent. Pull the rope toward the top of your head, keeping your elbows high.
If you’re looking for straightforward cable pulley exercises to add to your routine, cable crossover is a great staple exercise to get you started. It provides constant tension in helping build a massive chest. Standing cable crossover Exercise helps to develop and define the lower and the Inner pectoral muscles.
Lat pulldowns are a staple exercise in the best full-body or upper-body workouts. This cable machine exercise is one of the best exercises for strengthening the lats, and if you are unable to do pull-ups, you can add this move to your cable workouts to help build the necessary strength to master pull-ups.
With the cable pulley at lower-chest height, begin sideways to the cable machine. Grasp the D-handle attachment with both hands and bring the handle to the center of the chest. From an athletic position (half squat) with your feet just outside hip-width, press the cable straight out from the chest.
Day 1: Chest. Day 2: Back. Day 3: Shoulder. Day 4: Arms. Day 5: Legs. Day 6 & 7: Rest. 5-Day Cable Machine Workout Program PDF. Parting Words. References. 5 Day Cable Machine Workout Routine. Many past studies have concluded that each muscle group should be trained at least twice weekly for optimal strength and mass gains [3].
It allows you to train each muscle group several times a week without hitting the gym frequently. In fact, by following our 3-day cable machine workout, you can maximize your hypertrophy gains by a significant margin. And we are not just making baseless claims. Our full-body cable workout plan is based on scientific research and evidence.