Upper Body Cable Machine Workout Guide from Xercise4Less Gyms
Ready to burn through calories and pile on arm, chest and shoulder muscle using an Xercise4Less gym cable machine? Our Upper Body Cable Machine Workout Guides will show you how to get the best from a cable pulley machine whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.
When you sit down with one of our friendly Personal Trainers to work out your fitness programme, make sure to talk about how you can include a cable machine upper body workout. Use one of the 3 cable crossover machines available in each of our Xercise4Less gyms. Whatever fitness equipment you need, the People’s Gym, Xercise4Less gyms provides it for our members including a cable pulley machine.
An Upper Body Workout Circuit with Cable Machines
With this Xercise4Less Upper Body Cable Machine Workout Guide you’ll really tone your arms, chest, and shoulders using these cable crossover exercises. Tighten all your upper body muscle groups with the following cable pulley routine:
- Cable Crossover
- Standing Single Arm Cable Row
- Single Arm Cable Row
- Cable Bicep Curl
- Triceps Cable Rope Pushdown
- Cable Lateral Raise
- Weighted Ab Cable Curl
When using cable machines, make sure you practice good form and stay in control of the cable pulley during each exercise. Warm up for 5-10 minutes on an elliptical or rowing machine before your start your cable machine upper body workout. You can do a lot of arms, chest and shoulder exercises on the cable crossover machine that you can’t do with free weights so take full advantage of this fat burning workout routine.
It might be difficult at first to get used to the gym cable machine but if you have any questions just ask one of our friendly trainers for help or guidance. Our fitness staff are there to provide answers and encouragement for all our members and for every piece of equipment including cable crossover machines.
Read on for more detailed instructions on how to get the most from these upper body cable machine exercises.
Upper Body Workout with Cable Crossover Exercises
Hit your upper body hard and burn away calories with this Cable Crossover exercise.
Attach the stirrup handles to the high pulleys of a cable machine. Take one in each hand, your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the cable crossover start position under control.
Do 10-15 Cable Crossover upper body reps and repeat in 3 sets.
Bulk and Burn with Standing Single Arm Cable Rows
Tone and strengthen your chest and back with these Standing Single Arm Cable Rows.
Begin this cable machine upper body workout by attaching a single handle to the low pulley cable and positioning yourself a few feet from the machine. Take the weight with one hand and bend your knees very slightly. Row the weight towards your body while contracting the muscles in the middle of your back. Slowly return to the start position.
Do 10-15 Standing Single Arm Cable Rows and repeat in 3 sets.
Single Arm Cable Row Upper Body Sets
Hit your major back muscles with the Single Arm Cable Row routine.
Attach a single handle to the low pulley cable and position yourself a few feet from the machine. Take the weight with one hand and bend your knees very slightly. Row the weight towards your body while contracting the muscles in the middle of your back. Slowly return to the start position.
Do 10-15 Single Arm Cable Rows and repeat in 3 sets.
Cable Bicep Curls on the Cable Crossover Machine
An isolation exercise for the upper arm biceps muscle, the Cable Bicep Curls will deliver real arm results.
Hold a cable bar with an underhand grip, shoulder width apart. Use your biceps to flex your elbows and raise the bar to your shoulders. Lower it back down to your thighs and repeat.
Do 10-15 Cable Bicep Curls and repeat in 3 sets.
Triceps Cable Rope Pushdown Upper Body Exercises
An important part of your workout using a cable machine, the Triceps Cable Rope Pushdown makes your arm muscles work.
Attach a rope handle to the high pulley of a cable pulley station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.
Do 10-15 Triceps Cable Rope Pushdown reps and repeat in 3 sets.
Upper Body Cable Lateral Raise Routine
A great upper body exercises you can do on a cable crossover machine, the Cable Lateral Raise is a tough workout for your shoulders.
Attach a handle to the lowest pulley and stand to one side of the cable machine. Grab the handle with one hand and the cable machine tower with the other, to brace yourself. With your elbow slightly bent, raise your arm to the side until your elbow is at shoulder height. Lower and repeat.
Do 10-15 Cable Lateral Raise reps and repeat in 3 sets.
Weighted Ab Cable Curl Cable Upper Body Workout
A key part of this cable circuit workout, the Weighted Ab Cable Curl finishes you and your routine off!
Attach a rope to a high pulley and kneel in front of it, with the cable handles held either side of your neck. Without moving your hips, contract your abs to bring your elbows to your thighs. Pause for a moment then slowly return to the starting position.
Do 10-15 Weighted Ab Cable Curls and repeat in 3 sets. Give yourself a 2 minute break after each cable ab curl set.
Join Xercise4Less Gyms to Transform Your Upper Body
When you join Xercise4Less Gyms you join a real community of likeminded fitness enthusiasts at all levels of fitness. Our gym members can focus on their exercise goals because every Xercise4Less fitness centre offers over 400 pieces of workout equipment from 3 cable crossover machines to 350 sqm of free weights floor. Use this Upper Body Cable Machine Workout Guide to supercharge your arms, shoulders, chest and back whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.
At the People’s Gym you can achieve your fitness targets quicker and with a lot more fun than other gyms. Our gym membership enjoys a dedicated Ladies Only gym zone, energising spin studio, a heart-pumping combat zone as well as a highly effective functional fitness area. Xercise4Less gym members also benefit from inclusive group exercise classes including Les Mills fitness sessions to smash their fitness goals. Try too our life-changing Body Transformation Camps and Boot Camps when you’ve signed up to one our gym memberships.
Join Xercise4Less Gyms today to make the perfect start to your fitness transformation.