15 Best Cable Machine Exercises for Aesthetics and Muscle

Cable machines are a useful way to strengthen and tone the muscles of the body because they can be used in many different ways. You can do a lot of different exercises with them because the resistance can be changed. This makes it easier to get stronger and try new things as you get stronger. This article will talk about 15 of the best cable machine exercises for building muscle and looking good.

1. Cable Tricep Extension

Attach a single-grip handle to the low pulley of a cable machine to do the cable tricep extension. Stand facing the machine with your feet shoulder-width apart, and grasp the handle with your palms facing down. Keeping your upper arms stationary, extend your arms straight behind you, contracting your triceps as you do so. Slowly return to the starting position and repeat for the desired number of reps.

2. Cable Bicep Curl

For the cable bicep curl, attach a single-grip handle to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, and grasp the handle with your palms facing up. Keeping your upper arms stationary, curl the handle towards your chest, squeezing your biceps as you do so. Slowly return to the starting position and repeat for the desired number of reps.

3. Cable Lat Pulldown

To perform the cable lat pulldown, attach a straight bar or a single-grip handle to the high pulley of a cable machine. Sit facing the machine with your feet flat on the ground and your knees bent. Grasp the bar or handle with an overhand grip, hands slightly wider than shoulder-width apart. Keeping your upper body stationary, pull the bar down towards your chest, squeezing your lats as you do so. Slowly return to the starting position and repeat for the desired number of reps.

4. Cable Chest Press

For the cable chest press, attach a single-grip handle to each side of the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, and grasp the handles with your palms facing forward. Step back a few feet and extend your arms straight out in front of you. Slowly bend your elbows and bring the handles towards your chest, contracting your chest muscles as you do so. Slowly return to the starting position and repeat for the desired number of reps.

5. Cable Upright Row

Attach a single-grip handle to the low pulley of a cable machine to do an upright row with a cable. Stand facing the machine with your feet shoulder-width apart, and grasp the handle with your palms facing your body. Keeping your upper arms stationary, lift the handle up towards your chin, squeezing your shoulders as you do so. Slowly return to the starting position and repeat for the desired number of reps.

6. Cable Shoulder Press

For the cable shoulder press, attach a single-grip handle to each side of the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, and grasp the handles with your palms facing forward. Step back a few feet and extend your arms straight out in front of you. Slowly bend your elbows and bring the handles towards your shoulders, contracting your shoulder muscles as you do so. Slowly return to the starting position and repeat for the desired number of reps.

7. Cable Lateral Raise

Attach a single-grip handle to each side of the low pulley of a cable machine to do the cable lateral raise. Stand facing the machine with your feet shoulder-width apart, and grasp the handles with your palms facing your body. Step back a few feet and extend your arms straight out to your sides. Slowly lift the handles up towards the ceiling, contracting your shoulder muscles as you do so. Slowly return to the starting position and repeat for the desired number of reps.

8. Cable Face Pull

For the cable face pull, attach a single-grip handle to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, and grasp the handle with your palms facing each other. Step back a few feet and extend your arms straight out in front of you. Slowly pull the handle towards your face, squeezing your shoulder blades together as you do so. Slowly return to the starting position and repeat for the desired number of reps.

9. Cable Rear Delt Fly

To perform the cable rear delt fly, attach a single-grip handle to each side of the low pulley of a cable machine. Stand facing away from the machine with your feet shoulder-width apart, and grasp the handles with your palms facing each other. Step forward a few feet and extend your arms straight out to your sides. Slowly lift the handles up towards the ceiling, contracting your rear deltoids as you do so. Slowly return to the starting position and repeat for the desired number of reps.

10. Cable Tricep Pushdown

For the cable tricep pushdown, attach a straight bar or a single-grip handle to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, and grasp the bar or handle with an overhand grip. Keeping your upper arms stationary, push the bar or handle down towards your thighs, contracting your triceps as you do so. Slowly return to the starting position and repeat for the desired number of reps.

11. Cable Leg Extension

Attach a single-grip handle to the low pulley of a cable machine to do the cable leg extension. Sit facing away from the machine with your feet resting on the ground and your knees bent. Grasp the handle with your hands and extend your legs straight out in front of you, contracting your quadriceps as you do so. Slowly return to the starting position and repeat for the desired number of reps.

12. Cable Leg Curl

For the cable leg curl, attach a single-grip handle to the low pulley of a cable machine. Sit facing the machine with your feet resting on the ground and your knees bent. Grasp the handle with your hands and curl your legs towards your buttocks, contracting your hamstrings as you do so. Slowly return to the starting position and repeat for the desired number of reps.

13. Cable Glute Kickback

Attach a single-grip handle to the low pulley of a cable machine to do the cable glute kickback. Stand facing away from the machine with your feet shoulder-width apart and your knees slightly bent. Grasp the handle with your hands and lift one leg behind you, contracting your glute muscles as you do so. Slowly return to the starting position and repeat with the opposite leg.

14. Cable Abdominal Crunch

For the cable abdominal crunch, attach a single-grip handle to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, and grasp the handle with your palms facing each other. Step back a few feet and extend your arms straight out in front of you. Slowly crunch your abs and bring the handle towards your chest, contracting your abdominal muscles as you do so. Slowly return to the starting position and repeat for the desired number of reps.

15. Cable Russian Twist

Attach a single-grip handle to the low pulley of a cable machine to do the cable Russian twist. Sit facing the machine with your feet flat on the ground and your knees bent. Grasp the handle with your palms facing each other and extend your arms straight out in front of you. Keeping your upper body stationary, twist your torso to the left and then to the right, contracting your obliques as you do so. Slowly return to the starting position and repeat for the desired number of reps.

In conclusion, the cable machine is a valuable tool for building and toning muscle, and there are many exercises that can be performed to target specific muscle groups. Some of the best cable machine exercises for building muscle and looking good are the cable tricep extension, cable bicep curl, cable lat pulldown, cable chest press, cable upright row, cable shoulder press, cable lateral raise, cable face pull, cable rear delt fly, cable tricep pushdown, cable leg extension, cable leg curl, cable glute kickback, cable abdominal crunch, and cable Russian twist.