SAEDNEWS: The cable machine sits between traditional weights and free weights. Its cable connects to a weight stack, while you control the bar’s movement. With the right technique, even a small gym workout can feel easier and more effective.
You might wonder: how many different exercises can you really do with this single piece of equipment? The answer is: a lot! Cable machine exercises are so versatile that you can get a full-body workout using just this one machine. How is that possible? Keep reading, and we’ll explain everything—just stay with us until the end of this article!
Cable Machine Workouts with the Lat Pulldown
A cable machine is somewhere between free weights and traditional gym equipment. On one end, the cable attaches to a stack of weights; on the other, you can pull the bar in various directions. Like free weights, using a cable machine requires proper knowledge and control. So, can it really engage all the major muscles in your body?
You might think that working out in a small gym with minimal equipment is nearly impossible. Your bodybuilding goals feel too big, and you might believe you’ll never achieve professional-level workouts. But that’s a misconception.
Many people visit gyms near their homes, see limited equipment, and quit entirely, choosing to stay at home instead. In this article, we’ll show you how to creatively train your entire body using just a single cable machine.
You can structure your full-body workout in three main ways:
Perform each exercise in 3–4 sets of 8–15 reps.
Rest 30 seconds to 1 minute between sets.
Pair opposing muscle exercises in supersets of 3–4 sets, 8–15 reps each.
Tips for Supersets:
Alternate between two opposing muscle exercises without resting between sets.
Rest 1–2 minutes between each superset.
Superset Examples:
Quadriceps + Hamstrings/Glutes
Chest + Back
Deltoids + Lateral Deltoids
Triceps + Biceps
Perform all exercises circuit-style: 3–4 sets of 8–15 reps each, completing them back-to-back without resting.
Rest 2–3 minutes between each circuit.
As with all gym machines, cable machines aren’t limited to a single movement. Here are some key exercises you can do with a cable machine:
Target Muscle: Quadriceps
Grip: Double (V-bar)
Goblet squats are usually done with a dumbbell or kettlebell, but the cable machine is a great alternative. The resistance from the cable allows you to perform more powerful squats and also engages your core and back muscles to maintain proper posture.
Target Muscle: Hamstrings and Glutes
Grip: Single
The pull-through is excellent for hamstring development without putting strain on the spine. Using a cable machine also forces proper form: keep your chin tucked and knees slightly bent while performing the movement.
Target Muscle: Chest
Grip: Single
A staple for bodybuilders, the chest fly keeps constant tension on the chest muscles. To maximize effectiveness, bring the handles together in front of your chest and experiment with pulling the cables higher or lower to target different chest areas.
Target Muscle: Back
Grip: Double (V-bar)
Seated rows are perfect for engaging your back and lat muscles. To maintain natural posture, use a double grip and pull the handles close to your navel. Keep your chest lifted and shoulders back to maximize the exercise.
Target Muscle: Middle Deltoids
Grip: Single
Lateral raises are fantastic for shaping the shoulders. Focus on lifting from the elbow rather than the hand. Slightly bend your elbow and pause briefly at the start and end of each movement for maximum effect.
Target Muscle: Lateral Deltoids
Grip: Rope
Face pulls are one of the best shoulder exercises you can do. Keep your shoulder blades retracted and pull the cable towards your face, bringing your hands near your ears. Don’t just pull back—make sure to engage the sides too.
Target Muscle: Triceps
Grip: Rope
The cable pushdown effectively targets all three heads of the triceps. For better results, slightly lean forward from the hips rather than standing perfectly straight. You can switch grips, but the rope allows a greater range of motion.
Target Muscle: Biceps
Grip: Bar
Cable curls are exceptional because they provide constant tension, unlike dumbbells or barbells. Keep your elbows close to your body, and for an extra challenge, try reversing your grip (palms down).
With just a cable machine, you can hit every major muscle group creatively and effectively. It’s proof that sometimes, one versatile tool is all you need for a full-body transformation!
