I'm a Trainer, and This Is How to Use the Cable Machine For a Full-Body Workout

Updated on 9/29/2018 at 9:40 AM

Let's be honest, there's a lot of sh*t in the gym that can be very intimidating, especially when you aren't 100 percent sure how to use the equipment. One piece that is beyond confusing if you've never used it, but extremely beneficial once you understand it, is the cable machine. And I am here to help you figure it out.

There's a plethora of exercises you can do with the cable machine, and to get you comfortable with using it, I created a quick, three-move total-body workout using classic cable machine exercises: triceps pushdown, glute kickback, and the cable crunch.

If you're ready to become a cable machine pro, continue reading.

The Workout

Before you get started, be sure to do a thorough warm up with some dynamic drills or a five-minute light jog on the treadmill.

Triceps pushdown: three sets of 15 reps
Glute kickback: three sets of 15 reps each leg
Cable crunch: three sets of 10 reps

Don't forget to cool down after your workout.

Triceps Pushdown

Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
Next, select the amount of resistance you want — 10 to 15 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the rope and step approximately one foot away from the machine.
With a slight bend in your knees and your elbows close to your ribs, brace your core and push your arms down. With control, let your arms come back up, stopping once you've made a 90-degree angle at your elbow joint. This counts as one rep.
Complete three sets of 15 reps.

Glute Kickback

Adjust the carriage so that it's at the bottom of the cable machine. Place the ankle strap attachment around your left ankle, and then attach it to the machine. You should be facing the pulley.
Next, select a weight that will challenge you — 10 to 20 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Step one to two feet away from the pulley, and place your hands on the frame to maintain your balance.
With a slight bend in your knees and your core engaged, kick your left leg back as high as it can go. Hold for one second, then return it to the starting position with control. This counts as one rep.
Complete three sets of 15 reps on each leg.

Cable Crunch

Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
Next, select the amount of resistance you want — 22.5 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, come into a kneeling position approximately one and a half feet away from the machine.
Grab the triceps rope handles and brace your core. You should feel a light stretch in your abs; if not, increase the weight. Make sure your weight is in your shins.
Simultaneously pull both handles with bent arms and perform a crunch. Your elbows should be parallel to your thighs.
With control, return to the starting position as you maintain tension on the pulley. That completes one repetition.
Complete three sets of 10 reps.