10 Best Cable Machine Exercises
Cable machines are super useful tools in the gym. You can use them to do many different exercises with a set level of resistance, making them great for getting stronger, improving balance, and making your muscles look more defined. In this article we will explain to you the ten best cable machine exercises that work different muscles all over your body.
1. Cable Row
- Muscles Worked: Back muscles, especially lats and rhomboids.
- How to Do It: Sit down, grab the handle, and keep your back straight. Pull the handle towards you and squeeze your shoulder blades together, then slowly go back to the start.
- Benefits: Makes your back stronger, improves posture, and helps you pull better.
2. Cable Bicep Curl
- Muscles Worked: Biceps (upper arms).
- How to Do It: Stand facing the machine, bend your knees a bit, and keep your elbows still. Curl the bar up towards your shoulders, then lower it slowly.
- Benefits: Helps grow and define your biceps.
3. Cable Chest Fly
- Muscles Worked: Chest muscles (pectorals).
- How to Do It: Stand in the middle with handles on each side at chest height. Step forward, and bring the handles together in front of you, squeezing your chest.
- Benefits: Focuses on chest muscles and makes them look more defined.
4. Cable Face Pull
- Muscles Worked: Upper back, rear shoulder muscles, and traps.
- How to Do It:H Set the pulley at face height, grab the rope, step back a little, and pull it toward your face, keeping elbows up.
- Benefits: Strengthens shoulders, keeps them stable, and prevents injuries.
5. Cable Lat Pulldown
- Muscles Worked: Lats (sides of your back), upper back, and shoulders.
- How to Do It: Sit, grab the bar with a wide grip, and pull it down to your upper chest. Squeeze your shoulder blades, then let the bar rise slowly.
- Benefits: Builds a strong and wide back.
6. Cable Shoulder Press
- Muscles Worked: Shoulders (deltoids).
- How to Do It: Grab the handles and press upward until your arms are straight. Lower them back slowly while keeping your core tight.
- Benefits: Makes your shoulders strong and stable.
7. Cable Tricep Pushdown
- Muscles Worked: Triceps (back of your arms).
- How to Do It: Stand facing the machine, grab the rope or bar, and push it down until your arms are straight. Slowly return to the start.
- Benefits: Focuses on the triceps to build strength in the back of your arms.
8. Cable Woodchop
- Muscles Worked: Core, sides of your abs (obliques), and shoulders.
- How to Do It: Stand to the side of the machine, grab the handle, and pull it across your body like chopping wood. Twist from your core, not your arms.
- Benefits: Strengthens your core, especially the oblique muscles.
9. Cable Pull-Through
- Muscles Worked: Glutes, hamstrings, and lower back.
- How to Do It: Stand facing away from the machine, grab the rope between your legs, bend forward by pushing your hips back, and pull the rope through by squeezing your glutes as you stand up.
- Benefits: Builds strength in your glutes and legs.
10. Cable Squat
- Muscles Worked: Legs, glutes, and core.
- How to Do It: Hold the bar close to your chest, squat down keeping your chest up and core tight, then stand up by pushing through your heels.
- Benefits: Strengthens your legs and core, keeping your body stable.
Bottom Line
Cable Machine Exercises are great because they help you work different muscles with a steady pull, making it easier to control your movements. These exercises can make your chest, back, arms, legs, and tummy muscles stronger while also improving your balance and stability. Many exercises use your core to keep you steady, which helps you get stronger and more coordinated. Cable machines are easy to use and perfect for everyone, whether you’re just starting or already have experience.
