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 muscles 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

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

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


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

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


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

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


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

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



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

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


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


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About Tamer El Sheikh

What doesn't kill you makes you stronger.
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