Top 5 Cable Machine Workouts for boy strength

Cable machine workouts are important for strength training, and the cable machine is equipment frequently utilized for this purpose. For beginners who are unsure about the workings of machines and the types of exercises to perform, it might be intimidating. This article provides detailed information about cable machine workouts and guides beginners on how to use the equipment correctly. Once you get the hang of it, your cable machine exercise can rank among the best in your strength training regime. This article offers a guide on how to schedule workouts using cable machines and includes detailed instructions for some of the greatest cable machine exercises for building strength and muscles.

List of cable machine workouts:

  • Lat pulldown
  • EZ bar cable machine biceps curls
  • Seated cable rows
  • Straight arm pull down
  • Cable shrugs
  • Face pulls
  • Cable chops
  • Triceps pushdown
  • Cable iron crosses
  • Cable leg extension

How to do cable machine workout for mass and strength

With cable machine workout to increase strength work up to performing 2-6 sets of each exercise ,3-5 reps per set, and at least 85%of your one repetition maximum for load. The fewer reps you perform the closer to 100% of your 1RM you should aim for with your weight. Try to complete three sets of each exercise utilizing load that are 70 -85% of your 1RM of 8 to 12 repetition, if your objective is hypertrophy (muscle growth).

Lat pulldown steps

cable machine workout

Sit up straight place your feet on the floor and secure your thighs beneath the pads

Pulling the bar down near to your collar bone requires you to gently lean back and contract your core

Resist the weight stack’s momentum as you slowly move the weight back to its initial position

Don’t let the weight to completely touch down so that your momentum can be maintained

EZ bar cable machine biceps curls steps

Attached the EZ cable after lowering the cable pulley to its lowest position

While facing the cable machine and positioned one to two feet away from the anchor point maintain proper posture 

Using the inner angled grip hold the EZ bar with hand rotated inward partially facing each other and somewhat closer together

Curl the bar slowly up to its maximum height and then back down using control to prevent gravity from assisting with eccentric

Seated cable row steps

With your hand holding the cable row attachment in a neutral grip, take the seat at the cable row station with your feet resting on the footplates

Place your upper body within the device

Flex your elbow and contract your lats

For two to three hold the end of the range of motion

Extend your arms slowly to bring the weight stack back to its original position

Straight arm pull down steps

After setting the pulley to it maximum position attaches the straight bar or rope attachment

Face the cable connection and take three to four steps back

Straighten your arms and hold the attachment above you

Lean your torso to 45-degree angle and tighten your core as you hinge at the hips

Pull the rope straight down towards the top of your thighs while maintaining a straight arm position

Return to the starting position slowly starting the subsequent rep before the weight stacks reaches the bottom.

Cable shrugs steps

To lower the pulley to the lowest position, fasten the single handles

Take a stance in the center of the cable machine

Drive your shoulder up and inwards towards your ear while maintaining a tight core

Maintain the highest postures while bringing your shoulder back

Lower yourself back down gradually

Frequently asked questions about Cable machine workout

Is a cable machine enough?

If you are new to strength training or working out alone cable machines are great resources.

How much weight are cable machines?

While most cable machines have a maximum weight capacity of a few hundred pounds a well-constructed powerlifting bar may support an incredible 1500 pounds.

What is the cable machine called?

Cable crossover machine


Ultimately the cable machine workout is a great way to increase your level of personal is the type of equipment that used during the decent workout for a more varied program. Knowing the advantages and drawbacks will enable you to make an informed decision about which to utilize for your specific demand and fitness level you want to train.

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