Cable Machine Exercises

Sometimes, just using dumbbells and barbells isn't enough to effectively work all the muscles in the body. With its varied settings, a cable machine allows you to work several muscles in the body. A host of exercises can be performed on this fitness equipment. It will help tone your body and promote all-round muscle development. You can work the biceps, triceps, shoulder muscles, and even the leg muscles.

Perform a 5 to 7 minute warm-up routine on an exercise bike or a treadmill. You can perform a warm-up session with light weights before you move on to heavier weights. Set a target that you wish to achieve, and maintain a worksheet of your gym workouts. This will keep your motivation and interest levels high.

• For the bicep curl, adjust the setting on the machine so that the handle is all the way on the ground. Adjust the weight accordingly.
• Stand with your feet hip-width apart, and grip the handle with open palms so that they are facing you.
• Slightly bend your knees and stand close to the machine so that the cable is right between you.

• Keep your elbows close to your body and look straight ahead.
• Exhale and pull the handle towards your chest by crunching your biceps.
• Go all the way up and hold for 1 count.
• Inhale and slowly let the handle down. Don't go all the way down, just slightly lower than 90 degree angle.

• Adjust the handle of the machine, taking it all the way up.
• Grip the handle so that your palms are facing away from the body.
• Stand with your feet hip-width apart.
• Slightly bend your knees and lean forward from your waist, keeping your elbows close to the body.

• Exhale and pull the handle down, going slightly lower than the 90 degree angle. You should feel the stretch on the tricep muscles.
• Inhale as you come back up, making sure that you don't use your shoulder or back muscles for this movement.

• Get the pulley all the way down on the machine and adjust the weight according to your needs.
• Stand facing away from the machine with the pulley in your right hand.
• Stand straight with your feet shoulder-width apart, and your right hand fully extended on the side.

• You can fold your left hand and rest it on your lower back.
• Lift your right hand to your side till shoulder level, ensuring that your elbow is parallel to the ground and not pointing towards the floor.

• Exhale as you bring your hand up and inhale as you let it back down.
• After you complete the desired repetitions with your right hand, repeat the movement with your left hand.

• Stand sideways, next to the pulley so that your right leg is closer to the machine.
• Attach the pulley to your right leg with an ankle cuff. Step away from the machine and take a wide stance.
• For your starting position, support your weight with the left leg and let the right leg move towards the pulley.

• Now exhale and bring your right leg ahead and across your left leg. Hold for one second and allow the leg to slide back towards the pulley in a controlled manner.
• Inhale slowly, as the right leg goes back to the start position.
• After you finish the desired repetitions, repeat the movement with your left leg attached to the pulley.

These exercises can help you develop strength and agility. By making slight adjustments to the machine, you can work out almost any part of your body. It would be best if these exercises are performed under the supervision of a fitness expert.