Cable Machine Fitness Guide

Cable Machine Workout Guides from Xercise4Less Gyms

Get a phenomenal full body fitness session with the Xercise4Less gyms Cable Machine Workout Guide. Gain strength, boost power and torch calories with one piece of gym equipment. Our workout guide for cable crossover machines will build your core strength. Generate power during your workouts and burn fat whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

Using one of the 3 cable machines at your local Xercise4Less gym you can start crushing your fitness goals with pulley exercises for the whole body. Working out with a cable stripping machine is so good, make sure that you talk to one of our friendly Personal Trainers to include a cable pulley session in your exercise programme. Achieve your fitness ambitions quicker with this cable machine gym workout.

Work Your Whole Body with Effective Cable Machine Exercises

With this full body Cable Machine Workout Guide you’ll get powerful results and won’t waste time wandering around your local Xercise4Less gym from machine to machine. Exercising on a pulley machine will enhance the effectiveness of your workout with a single piece of equipment. Add the resistance of a cable machine to your exercises and build your core strength with the following cable pulley machine exercises:

Perform these 8 crossover gym machine sets as a one training session or add a few of them to your current fitness programme. If you’re new to cable pulleys, flag down one of our friendly fitness instructors to get some insider knowledge on how to use one of the 3 cable crossovers in your local Xercise4Less gym.

Read on for more detailed instructions to become a cable machine pro using these extremely effective cable crossover exercises.

Full Body Cable Machine Goblet Squat Exercises

Challenge your lower body muscles right from the start of this cable pulley session with a Cable Machine Goblet Squat as you focus on working out your quads.

Stand with your feet wider than shoulder-width. Use a rope and hold a row handle attachment with both hands in front of your chest. Sit back into a squat, keeping the cable pulley in the same position, then drive back up and repeat. Brace hard to stay upright throughout the movement.

Do 8-15 Cable Machine Goblet Squat reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Awesome Pull-Through with a Cable Pulley Machine

Become leaner, stronger and more athletic when you perform this Cable Machine Pull-Through set. Feel the burn on your hamstrings and glutes.

Using the rope attachment stand a few feet in front of the cable pulley machine straddling the cable but facing away from the cable gym equipment. Reach through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Keep a flat back and tucked chin throughout, and finish by squeezing the glutes hard. Avoid pulling upward through the shoulders; all the motion should originate through the hips.

Do 8-15 Cable Machine Pull-Through reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Complete Body Workout with Cable Machine Chest Fly

The Cable Machine Chest Fly is a classic chest that will help you tone and shape your upper body.

Set the pulleys on a cable crossover machine to chest height and stand between the two stacks. Grab the handles. Keep your back straight and core engaged while raising your arms out to your sides, palms facing forward, and walk a step or two forward to create tension on the cables. Stand with one foot in front of the other. Bend your elbows slightly. This is your starting position. Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set. Really squeeze when you bring the cable machine handles together so you contract the chest muscles fully.

Do 8-15 Cable Machine Chest Fly reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Work Out Hard with Cable Pulley Machine Seated Rows

Strengthen your back with these highly effective Cable Pulley Machine Seated Rows.

Grab the row handle for the cable gym machine. Using the handle for a neutral grip, pull to your belly button while keeping your shoulder blades down and back. Keep your chest up and forward and avoid swinging the weight with your legs and lower back.

Do 8-15 Cable Pulley Machine Seated Rows and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Full Body Cable Machine Single-Arm Lateral Raises

Build broad strong shoulders with this upper body workout of Cable Machine Single-Arm Lateral Raises.

Stand next to a cable pulley machine with the single grip handle attachment adjusted to the lowest setting. With the outside arm, reach across your body, grab the handle and stand straight up with your arm fully extended and feet facing forward. Keep your working elbow slightly bent as you raise your arm up to shoulder height. Pause, and then slowly lower the weight back to the starting position. Make sure you lead with the elbow and not your hand.

Do 8-15 Cable Machine Single-Arm Lateral Raises and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Total Body Cable Machine Face Pull Exercises

Keep attacking your upper body with a hard core Cable Machine Face Pull session.

Stand facing the cable gym equipment gripping a rope attachment with your palms facing inward. Step back with your arms extended at shoulder height and upper arms parallel to the ground. Keep your chest up and shift your hips back so that your knees are slightly bent. Pull the cable machine rope directly towards your face, separating your hands as you do so, as you keep your elbows up and out to the sides. Continue pulling until the elbows travel slightly behind the back and your hands are to the sides of your head. Slowly return to the starting position by extending your arms in front of you until your shoulders are stretched forward. Think about pulling the rope apart, not just pulling it back.

Do 8-15 Cable Machine Face Pull reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Push Your Whole Body with a Cable Machine Pushdown Session

Target your triceps with some muscle-building sets of Cable Machine Pushdowns.

Attach a rope attachment to the cable pulley machine and grab it with your palms facing each other. Stand upright with your torso straight and leaning slightly forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position. Bring the rope down and bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.

Do 8-15 Cable Machine Pushdown reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Full-On Cable Pulley Machine Curl Workout

Keep the tension on to the very last exercise of this cable pulley machine session. Focus on strengthening your biceps with the Cable Pulley Machine Curl.

Adjust the cable machine at one end so that the cable is attached at the bottom with the sliding cable crossover adjustment. The cable metal grip should extend so that you can grasp it comfortably in your hands with arms outstretched and palms up. Stand comfortably with feet firmly placed on the floor. Brace the abdominal muscles, straighten the back, keep the head steady. Curl the cable weight upward toward the chest, breathing out. Only your forearms should move. Hold at the top of the contraction for one second. Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension. Keep your elbows close to your sides throughout the cable machine gym movement.

Do 8-15 Cable Pulley Machine Curl reps and repeat in 3 sets. Rest for 30 seconds to 1 minute between sets.

Join Xercise4Less Gyms to Begin Your Fitness Journey

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, an Xercise4Less gym is the workout location you’ve always wanted. Join Xercise4Less Gyms today and you get access to over 400 pieces of equipment from cable pulley machines to the latest cardio machines and lots and lots of free weights. Use this Cable Machine Workout Guide and put it to best use with the help and guidance of our friendly Personal Trainers. But our 3 cable crossovers are just a part of why Xercise4Less is your best bet for a local gym.

At the People’s Gym we offer everything you need to crush your fitness targets. An Xercise4Less gym membership includes a private Ladies Only gym zone, pulsating Spin studio, a ferocious combat zone and highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from inclusive group exercise classes including Les Mills sessions as well as our incredible Body Transformation Camps to start toning your real body. And you join a fitness community that’s friendly, inclusive and filled with real people at all levels of fitness.

Join Xercise4Less Gyms today and start your fitness journey the right way.

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