Cable Machine Exercises

Include a few cable machine exercises in your workout program to tone your body and get all round muscle development. Sometimes, just using dumbbells and barbells isn't enough to effectively work all the muscles in the body. The cable machine with its different settings allows you to work almost all the muscles in the body. You can work the bicep muscles, tricep muscles, shoulder muscles and even the leg muscles with a cable machine.

Some tips before you start working out, do a 5-7 minute warm-up routine with an exercise bike or on a treadmill. For each exercise that you do with weights, do a warm-up set 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.

Best Cable Machine Exercises

Bicep Curl
For the bicep curl adjust the setting on the machine so that the handle is all the way on the ground, adjust weight accordingly. Now 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. Now exhale and pull the handle towards your chest by crunching your biceps, go all the way up and hold for 1 count. Now inhale and slowly let the handle down don't go all the way down just slightly lower than 90 degree angle. Include this regimen in your bicep exercises to build strength.

Tricep Extension
Adjust the handle of the machine and take it all the way up. Grip the handle so that your palms are facing away from the body, keep hip width distance between your legs. Slightly bend your knees and lean forward from your waist, keep your elbows close to the body. Now exhale and pull the handle down, go slightly lower than the 90 degree angle and feel the strain on the tricep muscles. Inhale as you come back up, do not use your shoulder or back muscles for this movement. Add this to your triceps exercise routine to improve the definition of your triceps.

Lateral raises
The standing cable lateral raises is a great addition to your shoulder exercise routine. 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. Now lift your right hand to your side till shoulder level, ensure 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.

Cable Hip Crunch
One of the effective cable machine leg exercises is the hip crunch, it works your quadriceps. Stand side ways next to the pulley so that your right leg is closer to the machine. Now attach the pulley to your right leg with an ankle cuff, step away from the machine and take a wide stance. Support your weight with the left leg and let the right leg move towards the pulley, this is your start position. 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 are a good way to develop strength and agility. By making slight adjustments to the machine you can work out almost any part of your body. One last suggestion, consult your physician before you start any kind of exercise regimen.