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The cable machine is one of the most versatile pieces of equipment in the gym, but many gym-goers, especially beginners, often avoid it. This is because it can seem intimidating, and the numerous options can create uncertainty—how exactly do you use it, which handle should you choose, and which exercises are the most effective? That’s unfortunate because, with the right accessories and exercises, you can effectively train almost every muscle group. To get you started, here are some exercises you can perform on a cable machine.
Exercises for chest muscles
Cable Flyes This exercise targets the chest muscles and can be performed from various angles to train all parts of the chest.
Execution:
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- Set the pulleys at shoulder height.
- Stand with your back to the cable machine, grab the handles, and step forward.
- Keep your feet shoulder-width apart and your knees slightly bent.
- Start with your arms extended outward, with a slight bend in the elbows.
- Bring the handles together in front of your chest, squeezing the chest muscles.
- Slowly return to the starting position.
- Tip: Keep your back straight and your core engaged to maintain stability.
Standing Cable Press An excellent alternative to the traditional bench press, also engaging your core for stability.
Execution:
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- Set the pulleys at chest height.
- Stand with your back to the cable machine, grab the handles, and step forward.
- Keep your feet shoulder-width apart and your knees slightly bent.
- Press the handles forward and bring them together in front of your chest.
- Slowly return to the starting position.
- Tip: Keep your elbows slightly bent throughout the movement.
Exercises for back muscles
Seated Cable Row Perfect for strengthening the back muscles and improving posture.
Execution:
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- Sit on the bench and place your feet on the footrests.
- Grab the handle (e.g., a V-bar) with both hands.
- Keep your back straight and pull the handle towards your waist.
- Squeeze your shoulder blades together during the pulling motion.
- Slowly return the handle to the starting position.
- Tip: Keep your back straight and use your back muscles to pull, not your arms.
Lat Pulldowns Essential for developing the latissimus dorsi muscles.
Execution:
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- Sit with your knees under the pads and grab the bar with a wide grip.
- Pull the bar down to just below your chin while staying upright.
- Slowly return the bar to the starting position.
- Tip: Keep your elbows down and inwards during the movement.
Exercises for Arm Muscles
Tricep Pushdowns An effective exercise to isolate the triceps.
Execution:
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- Set the pulley high and attach a straight bar or rope.
- Grab the handle with both hands and keep your elbows close to your body.
- Push the handle down until your arms are straight.
- Slowly return the handle to the starting position.
- Tip: Keep your wrists straight and move only your forearms.
Cable Bicep Curls Provides constant tension on the biceps throughout the movement.
Execution:
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- Set the pulley low and attach a straight bar.
- Grab the bar with your palms facing up.
- Keep your elbows close to your body and curl the bar up towards your shoulders.
- Slowly return the bar to the starting position.
- Tip: Keep your elbows in the same place and move only your forearms.
Exercises for leg and glute muscles
Cable Squats Add extra resistance to your squats using the cable machine.
Execution:
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- Set the pulleys low and grab the handles.
- Step back and place your feet shoulder-width apart.
- Perform a squat as usual, keeping your back straight and knees over your toes.
- Stand up and return to the starting position.
- Tip: Keep your core engaged for stability.
Cable Kickbacks Targets the glute muscles for a tighter and stronger lower body.
Execution:
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- Attach an ankle strap to the pulley and wrap it around your ankle.
- Stand a few steps away from the pulley, holding the machine for balance.
- Keep your leg straight and push the cable back and upwards.
- Slowly return to the starting position.
- Tip: Keep your back straight and core engaged.
Exercises for abdominal muscles
Pallof Press Improves core stability and strengthens the obliques and rectus abdominis.
Execution:
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- Set the pulley at chest height.
- Attach a handle to the pulley and grab it with both hands.
- Stand sideways to the machine, with your feet shoulder-width apart.
- Hold the handle close to your chest and step sideways to create tension on the cable.
- Slowly press the handle straight out in front of you, keeping your core engaged to resist the rotational force of the cable.
- Bring the handle back to your chest and repeat the exercise.
- Tip: Keep your hips and shoulders square and use your core to resist the force.
Cable Crunches Targets the rectus abdominis for a strong core.
Execution:
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- Set the pulley high and grab the handle behind your head.
- Kneel on the ground and keep your elbows close to your head.
- Crunch down and engage your abs.
- Slowly return to the starting position.
- Tip: Use your abs, not your arms, to perform the crunch.
Our cable machines
In our extensive range, you'll find various pulley systems, each designed to optimise your training environment. Whether you want to modernise your gym, set up a functional training studio, or achieve your fitness goals at home, we offer the perfect solution for every need.
Lifemaxx Dual adjustable pulley
The Lifemaxx Dual adjustable pulley offers maximum versatility despite its compact size. This pulley system provides a complete workout for both beginners and advanced athletes within a limited space. The multi-position pull-up grips offer a wide variety of exercises, making it even more versatile. The fully enclosed weight stacks protect the internal components. Adjustable in 31 steps at 5cm increments for smooth single-hand operation.
Crossmaxx® XL Dual pulley
Do you want to get the most out of a pulley and do you have a Crossmaxx® XL Rig? Then the Crossmaxx® XL Dual Pulley is perfect for you. It is height adjustable in 32 positions, each with a 5cm interval. The pulley has a 90kg weight stack on each side with a 1:2 pulley ratio. The weight stack is adjustable in 5kg increments. The pulley has very strong chrome guide rods for smooth operation. The coated galvanised steel cable rolls over ball-bearing nylon pulleys, and the swivel has a 160-degree range. Also available as a single pulley.
Do you want to get the most out of a pulley and do you have a Crossmaxx® XL Rig? Then the Crossmaxx® XL Dual Pulley is perfect for you. It is height adjustable in 32 positions, each with a 5cm interval. The pulley has a 90kg weight stack on each side with a 1:2 pulley ratio. The weight stack is adjustable in 5kg increments. The pulley has very strong chrome guide rods for smooth operation. The coated galvanised steel cable rolls over ball-bearing nylon pulleys, and the swivel has a 160-degree range. Also available as a single pulley.
Crossmaxx® Pulley system
The compact Crossmaxx® Pulley system is ideal for home gyms, transforming your existing rig into an adjustable lat-pulldown machine. Perfect for training biceps, triceps, back, and shoulders!
The compact Crossmaxx® Pulley system is ideal for home gyms, transforming your existing rig into an adjustable lat-pulldown machine. Perfect for training biceps, triceps, back, and shoulders!
Accessories for cable machines
We offer a wide range of handles such as V-bars, straight bars, tricep ropes, lat bars, bicep bars, tricep bars, rowing handles, and more. All specifically designed to target different muscle groups and enhance the effectiveness of your training. We also offer high-quality cables and accessories such as snap hooks, weight stack pins, storage solutions, and more.
Cable stations provide unparalleled versatility and effectiveness for any training routine. By using cable stations and the right accessories, you can perform a wide range of exercises that help you become stronger and fitter. Do you have questions about our cable stations or other products? Contact us, and we'll be happy to assist you.
