When it comes to strength training in the gym, figuring out how to use a cable machine can be quite daunting. With all its pins, weights, numbers, clips and attachments.
A cable machine is an incredibly useful piece of equipment that you can use to train SO many different parts of your body and build your strength, and it’s easy to change the difficulty or adjust it for different exercises once you know how.
Why are cable machines so great?
Free weights such as dumbbells, barbells, kettlebells and medicine balls are all amazing pieces of equipment to add extra resistance and build your strength, but the versatility of a cable machine is what makes it so unique.
You can quickly and easily change the resistance and the attachments, and there are SO many effective and fun exercises you can do to work your entire body.
A cable machine will put your muscles under constant tension throughout the movement, unlike exercises with free weights where there is often reduced resistance at the top or bottom of the movement. This constant tension is great for building your strength and helping you to achieve your fitness goals!
With the labelled weight stack, it’s super easy to track your improvements and progressively overload your muscles. Simply make a note of where the pin was for each exercise, and it won’t be long before you’re ready to increase the weight!
Because most cable machine exercises are done in a standing position, it’s also a great way to build core strength and stability without needing to add any specific “ab exercises” to your routine.
A cable machine is generally very safe for all fitness levels too, as you don’t have the risk of dropping the weight, you don’t have to bend over to pick the weight up, the movement is very controlled, and you can easily reduce the resistance if it’s too hard.
How To Use The Cable Machine
On to the nitty gritty! Hopefully, you’ll be pleasantly surprised at how easy a cable machine is to set up and use. With free weights, you select your preferred weight in the form of dumbbells, medicine balls, kettlebells or a barbell, and then lift it with your hands.
With a cable machine, you select your preferred weight by placing a pin in a stack of weights, and lift the stack using a cable pulley system, sort of like you’re lifting a bucket out of a well!
It’s easy to adjust the weight by pulling the pin in and out, with the top of the stack being the lightest weight and the bottom being the heaviest.
There will also be an adjustable pulley attached to a pole, which you can move up or down to suit your height and the exercise you’re doing. You might have it set high on the pole for overhead triceps extensions in the middle for cable rows, and at the bottom for glute kickbacks,
For most machines, this can be adjusted by pulling a lever to release it, moving it to your preferred height, and then releasing the lever to lock it in place on the pole. It should be straightforward, but never be afraid to ask for assistance if you need some help!
You’ll then need to make sure there is a clip hooked onto the pulley system, as you’ll need this to add your attachments. Common attachments include handled ropes and bands, velcro ankle straps, or a metal rowing attachment.
Cable Machine Tips
- Know what attachments you need for your exercises and have them ready and near you before you start your workout.
- Make sure you have enough room for your movements and always look around you before you start your first rep. The last thing you want is to knock someone over with your glute kickback!
- Start with a weight that feels comfortable and allows you to perform the exercise with good form. After your first set, you can decide if you’re happy or want to adjust the pin to make it lighter or heavier.
- For safety reasons, don’t try and move the pin in the middle of a rep. Finish your rep with control so the weight stack comes to a complete stop, let go of the handles, move the pin, and then return to your workout.
