Get Yourself Shredded With These 5 Cable Machine Exercises

Did you know you can gain strength, boost power, build muscle and torch calories with some effective cable machine exercises?

Not only does it unleash a wide variety of exercises, but you can adjust its height to hit your Cable Machine Exercises from all angles. Don’t worry, I won’t be discussing the kneeling cable crunch. We’ll actually be learning about some very effective exercises that can develop your chest and get you shredded.

cable exercise

Even though free weights are always preferred at the gym for adding the bulk, cables can also help build a lean and strong physique. The huge advantage here is the smooth, controlled, well-focused and fluid motion resistance that creates the extra tension on your muscles.

Cable Machine Exercises

So, without any further ado, here are 5 cable machine exercises to get you shredded and develop a well-sculpted physique.

1. Two-Arm Cable Curls

These are similar to the close-grip barbell curls but due to the cables, there will be a constant force of tension on your biceps. This provides more muscle fiber stimulation for maximum growth.

Two Arm Weight Cable Curls

How to Perform:

  • Attach both the cables a D-Handle grip.
  • Now grab both the pulleys and stand in the middle of the machine (grab one and then walk to the other side to grab the other).
  • With the palms facing towards the ceiling, start with your arms outstretched and parallel to the floor.
  • Curl the weights towards your head and squeeze the biceps hard.
  • Hold this contraction for a second and gradually lower to the starting position.
  • Do at least three sets of 8-12 reps.

2. Lying Cable Shrugs

The lying cable shrugs are something most people don’t know about and usually perform in a standing position. However, it’s time to target the upper, middle and lower traps effectively on each rep.

Lying Cable Shrugs

How to Perform:

  • Set a bar up on the seated cable row and hook a weight that is comfortable for you to shrug. But make sure you reach failure somewhere between 8-12 reps.
  • Now, lie down on your back with the bar grabbed at shoulder width and placed on your thighs. This will be your starting position.
  • Finally, pull and shrug the bar slowly and gradually to the starting position.
  • Do the same movements as with dumbbell shrugs.
  • This will engage the upper, middle and lower traps.
  • Do three sets of 8-12 reps each.

3. Single Arm Shoulder Raises

A perfect exercise to add extra striations to your shoulders. Make sure you pick a slightly lower weight as this variation has more tension as compared to the simple dumbbell raises.

Single Arm Shoulder Raises

How to perform:

  • Set the pulley on the bottom of the machine and attach a D-ring handle.
  • Now grab the handle and turn your body sideways.
  • Keep the torso straight and place the nonworking hand on the waist for support.
  • Finally, raise the handle upwards until the arm is parallel to the floor.
  • Hold the top position for a second or two and gradually lower it to the starting position.
  • Switch hands and repeat.
  • Do three sets of 12-15 reps each.

4. Wide Grip Triceps Pushdowns

These are the normal triceps pushdowns but we’ll be using the wide grip bar to target the longer head of the triceps for maximum growth and stimulation.

Wide Grip Triceps Push Downs

How to Perform:

  • Set the pulley at a height you normally use for triceps pushdowns.
  • Now attach a wide grip lateral pulldown bar or something wide enough.
  • Grab the bar using a wide grip to effectively engage and target the longer head.
  • Take a few steps back from the machine, just one and a half feet and slightly bend your waist to keep the lower body stable.
  • Finally, push the weight downwards until the arms are fully extended.
  • Pause the contraction for a second and gradually retract to the starting position.
  • Do three sets of 8-12 reps each.

5. Cable Flyes

And how can we forget this chest exercise? It’s similar to the dumbbell flyes but with more tension and contraction in your pecs.

Cable Fly’s

How to Perform:

  • Start by placing a flat bench to the cables.
  • Set the cables at the bottom and use single handle grips.
  • Now, grab both the cables and lie flat on the bench. Keep your feet firmly placed on the ground and your core braced.
  • Start by raising the handles above your head and perform the chest fly.
  • Execute it slowly by feeling the tension in the pecs.
  • Do three sets of 8-12 reps each.
Source: spotmebro