Printable Cable Machine Exercises Chart
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Keep your feet flat on the floor. Grab the bottom cable handle with one hand or both hands. Brace your core and keep your back straight. Hold the cable in front of your waist. Using only your forearms, curl the cable toward your chest. Hold for a moment and then return to the starting position. Repeat. Reps: 10-15.
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14 - Cable Upright Row. A great exercise for strengthening the shoulder in an elevated, internally rotated position, protecting against future rotator cuff injury or pain. This is a great exercise for Olympic lifters or functional lifters that require strong shoulders, robust through high levels of rotation.
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Follow a full range of motion while performing these lifts to achieve a muscle-ripping pump. Pause at the static contraction points at the top and bottom to increase your time under tension. 1. Cable Biceps Curl. The cable biceps curl is the most popular cable exercise for building bigger guns.
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Single arm cable toe touch: Source. Lie back with your left arm extended behind you holding a cable handle. Keep your right leg extended and elevated a few inches off of the floor and your left knee bent 90 degrees. Lift your right leg and simultaneously crunch the cable up until your left hand touches your right shin.
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In this article, we will discuss how to program cable machine workouts and provide step-by-step instructions for some of the best cable machine exercises for mass and strength: Lat Pulldowns. EZ Bar Cable Machine Bicep Curls. Seated Cable Rows. Straight-Arm Pulldowns. Cable Shrugs. Face Pulls.
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Step far enough away to allow your body to hinge towards the cable stack. Pin your ribcage down and stacked over your pelvis. Brace your core and contract your glute to extend your loaded leg.
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As you are following a pure cable pulley full-body workout, you are not actively engaging your core for balance and coordination. So, external isolation exercises are needed for the same. Cable squat: 3 sets of 10-15 reps. Cable chest press: 3 sets of 10-15 reps. Leaning cable lateral raises: 3 sets of 10-15 reps.
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Cables are great for constant resistance, and multiple options on angles and grip. Here, Men's Physique Champion Ali Blial takes us through his favourite op.
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Attach two single grip handles to the cable machine at about chest level. Then, grab both handles and step forward so your arms are behind you and until you feel a slight stretch in your chest.. Do this routine in addition to your main, compound chest exercises…. Low cable crossover 2 x 10-12 (Rest 30 seconds between sets) Mid cable.
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Don't miss: 4 Day Gym Machine Upper Lower Workout Routine 4 Day Gym Machine Full Body Workout Routine 3 Day Gym Machine Push Pull Legs Split Workout Routine 5 Day Gym Machine Bro Split Workout Routine. Parting Words . Cable-based workouts can be pretty effective. They are as efficient as any other machines or equipment and much safer because of the fixed path and range of motion.
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Cable machine workout is a versatile and effective way to improve muscle mass and stability. These machines offer a wide range of movement options, making it easy to find the perfect setup for your specific needs. In this blog, we will explore the most effective cable machine exercises for enhancing muscle growth and enhancing physical appearance.
Beginner Cable Machine Workout POPSUGAR Fitness UK
Total Core Workout (Mixed Equipment): Hanging Leg Raise (or Lying Leg Raises): 3 sets x 5-10 reps (10-15 reps if lying leg raises) Barbell/Ab Roll Out: 3 sets x 5-10 reps. Cable Twist: 2 sets x 8-12 reps (each side) Cable Kneeling Crunch: 3 sets x 8-12 slow reps. Back Extensions: 3 sets x 8-12 reps.
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Grasp the handle with both hands. Keep your chest up and your back flat. Rotate your hips and explode up, pulling the cable diagonally up and across your body. Keep your arms straight throughout.
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Keep your core engaged and lean back slightly, keeping a slight bend in your knees. This is your starting position. From here, row the handle back towards your chest, squeezing your shoulder blades together as you do so. Pause for a moment at the top of the contraction, and then slowly return to the starting position.
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Pull. Back (Lats, Trapezius, Posterior shoulders), Biceps. Legs. Quads, Hams, Lower legs, Glutes (and some lower back stuff) This 3-Day PPL can be done in consecutive days to make it a 6-Day routine, or, you can insert your rest days for a 3-day-per-week routine. The Push Days are divided into chest and shoulder days.