The cable machine is one of the most versatile pieces of equipment in the gym and a trusted friend of any fitness enthusiast.
Whether you’re looking to build strength, improve muscle tone, or explore new movements, the easily adjustable cable machine allows you to target any muscle group, tailored to your level.
This guide will introduce you to three essential cable machine exercises and show you how the cable machine can help you take the next step in your fitness journey. For expert, one-on-one instruction on maximizing your cable machine workouts, you can also book a session with one of our personal trainers at your preferred campus below!
Exercise #1: Cable Tricep Dips
This exercise isolates your triceps while engaging your upper body for strength and stability.
Step 1: Get In Position
.jpg)
Set the cable pulley to the highest setting and attach a straight bar or rope. Hold the bar with both hands and step back slightly to create tension. Keep your feet shoulder-width apart and your elbows tucked close to your sides.
Step 2: Execute the Movement
Push the bar or rope downward by straightening your arms, engaging your triceps until you reach full range of motion. Slowly return to the starting position and repeat.
Pro Tip:
Keep your core engaged and avoid any shoulder movement, including swinging your arms. Focus on using your triceps to move the weight.
Exercise #2: Standing Cable Chest Fly
This essential upper-body movement focuses on your chest muscles while improving your stability and range of motion.
Step 1: Get In Position
Adjust the pulleys to chest height and attach handles to each side. Stand between the cables, holding a handle in each hand. Step one foot slightly forward for balance.
Step 2: Execute the Fly
.jpg)
With a slight bend in your elbows, bring the handles together in front of your chest in a wide arc motion. Slowly return to the starting position with control, keeping tension in the cables.
Pro Tip:
Avoid adding too much weight to the machine, as this can result in a greater focus on the biceps. Instead, focus on squeezing your chest muscles at the peak of the movement for maximum effect.
Exercise #3: Reverse Cable Lunges
This lower-body exercise builds strength throughout your lower-body while engaging your core for balance.
Step 1: Get In Position
Attach a handle to a high pulley setting adjusted to your height. Hold the handle in one hand and stand upright, stepping back slightly to create tension in the cable.
Step 2: Execute the Lunge
Step one foot back into a lunge position, lowering your body until your front knee is at a 90-degree angle. Push through your front heel to return to the starting position. Repeat on one side, then switch to the other leg.
Pro Tip:
For proper form, be sure to brace your midline to keep the pully close to you, and avoid using your biceps to move the handle as you step back.
Find Your Favorite Workout at Asphalt Green!
The cable machine is one of countless tools available at our Upper East Side and Battery Park City fitness centers! Whether you’re looking to build strength, burn calories, recover from injury, or just make a start, our full range of strength and cardio equipment means there’s something for everyone.