Cable machine exercise recs

[octahedrite]

My gym has two cable machines, and there's pretty much never a wait for them, so I'm interested in using them more! So far I have done tricep pushdowns on them, and I'm thinking of trying wood chops the next time I go.

What exercises do you like to use the cable machine for?

Comments

[lyorn]

I hope I can describe this in an understandable way. If it seems to make no sense, please consider that my description might be wrong and do not hurt yourself trying something stupid!

Those three I did for my back rehab:

Stand face to the machine, set it a bit overhead, grab both handles and pull down in straight lines to end with your wrists hip-height, your arms in about 45 degree angles.

Same position, set it at chest height. Pull from arms straight forward to straight sideways, paralell to the floor.

Sit on one of those inflatable gym balls, your side to the machine, set to the height of your elbows. Grab one handle with both hands. Pull away from the machine in a small movement: Rotate your upper body, keep your hips stable, your elbows at your ribs. You should start the movement with the weight already up, but should be able to set it down by turning a tiny bit towards the machine.

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A different perspective:

Do an elbow plank, face to the machine, set height of your (planking) shoulder. With one arm, grab one handle and pull it towards you. I suggest doing short sets and changing more often at the beginning, until you get a feeling for what is possible.

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Four bouldering training, I just do a fast, focused one-handed pulldown from overhead to shoulder height, like the movement you need to pull yourself up. You might have to kneel for that because you want to pull pretty much straight down.

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You can do woodchops kneeling, its a different challenge for balance.

[octahedrite]

Thank you for your detailed comment!

I think I'm familiar with the first two you described -- they sound like cable pulldowns and rows.

The elbow plank sounds like this. I think I am definitely going to try this one :D

[cesy]

I did exercises for biceps and triceps while standing and using one cable, back when I used a gym with a cable machine.

[octahedrite]

Thanks! I use dumbbells for biceps right now, but I'll check out some cable variants that I could do.

[coffeetime]

I love face pulls on the cable machine. It's one of my favorite exercises and I sometimes do it as a fun accessory even if it's not in my plan.

[octahedrite]

Thanks, I'll try it! Apparently this one is good for posture.

[coffeetime]

It's good for feeling like a badass as well, which is my favorite reason to lift. I never really did face pulls before this past winter/spring, so I made a stupendous linear progression, which is good motivation to keep going.