The cable machine is one of the most underrated bits of equipment in the gym, with most people either ignoring it or using it incorrectly. Cable machines are good because they're functional and when used properly allow you to do exercises that mimic everyday movements, such as lifting, twisting, reaching and bending.
Exercises done with a cable machine engage your core and force your body to use a variety of muscle groups to distribute the stress of the weight, leading to greater overall strength.
High to low woodchop
Hold a cable at head height with both hands, widen your stance a little and bend your knees. Bring the cable down towards your knee, then return to the starting position. Do equal amounts on both sides of the body.
Cable lunge
Hold on to a low cable with both hands, keeping your toes in slightly and your body upright. Lunge down, then push back into the starting position. Swap legs and repeat the movement.
Single-leg bend
Using a low cable, stand on one leg, grab the handle with the opposite arm and gently lower yourself toward the cable. Balance yourself in this position, then pull back and extend your hip into an upright position. Do the same number on each side.
High pull (two arm)
For this exercise you need a long bar. Pull the bar to your chest whilst keeping your elbows wide and the shoulders down. Take a deep breath in as you pull your arms back.
One-arm cable flye
Grab the high cable with one hand, split your stance, putting your opposite leg forward. Brace your abs and and bring your arm across your body. Do the same number on each side.
Squat to row
For this exercise you need a small bar. Using a low cable, pull the bar out, facing it with a parallel stance. Squatting down gently, extend your arms, then bring the bar back into your abs as you squat back up.
