I love working with cables!
As a piece of gym equipment, cables are great because they allow a full range of movement and controlled levels of resistance to be applied when working the upper body. Useful for exercising the chest and shoulders, working with cables can complement any full-body training programme.
To follow is a simple cables combo that I use regularly to work my shoulders and upper body.
If you are also interested in working with cables, I recommend that you first master the technique you are going to undertake with little or no resistance applied and then move gradually up the resistance scale that works best for you, at all times maintaining good posture and using clean techniques.
And now, four cables exercises to make up the combo:
Single arm cable lateral raise
The single-arm cable lateral raise is a variation of the lateral raise and an exercise used to build the shoulders. The exercise targets the medial deltoid, which is important for building a complete set of strong shoulders.
Step by step:
Position a cable at the lowest position possible and attach a single handle.
Reach across your body and grab the handle with a neutral grip.
Keep the elbow slightly bent and pull the handle across your body and raise laterally.
Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.
Bent-over cables fly
The bent-over cables fly is an exercise used to target the muscles of the shoulder. Specifically, this exercise will target your rear deltoids.
Step by step:
Position two cables at the bottom of the cable machine and attach a handle.
Lean forward, reach across your body, and grab the handle with a neutral grip.
Repeat for the opposite arm.
Allow the arms to hang straight down and keep a soft bend in the knees.
Keep the elbows slightly bent and pull the handles laterally without squeezing the shoulder blades together excessively.
Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.
Cable upright row
The cable upright row is a variation of the standard upright row and an exercise that is used to build the muscles of the shoulders and traps.
Step by step:
Position a cable at the lowest position possible and attach a straight bar.
Reach down and grab the handle and stand up with the arms straight.
Take a deep breath then pull the handle high directly up the front of your body by driving your elbows high.
Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.
Cable wood chop twist
The cable wood chop twist uses a cable machine to simulate a wood-chopping action, building strength and power in the core and obliques. To make it more effective, perform it slowly and with control. This exercise is a good addition to a core strengthening or total body workout.
Step by step:
Attach a hand grip to the cable machine, positioning the cable anchor near the top of the frame using the adjustable mechanism.
Load the machine with sufficient weight to provide moderate resistance.
Position your body so that the cable movement will be across the body in a tree-chopping action.
Extend the arms and grasp the cable handle with both hands above one shoulder, keeping the feet shoulder-width apart, a neutral spine, and knees slightly bent.
Pull the handle across the body slowly, until it passes the opposite side.
Rotate the entire torso during the pull and keep the arms fully extended throughout the movement.
Hold for a count of one or two.
Perform the movement in reverse, returning the cable handle to the starting position.
These cables exercises can play a useful role in exercising and shaping shoulders. To avoid the risk of injury, as touched upon above, always master the technique you are going to use before undertaking the full exercise with resistance.
Have I mentioned how important it is to master the technique and how crucial it is to maintain good posture while working with cables?
I think so because both will help prevent strain and injury, which in turn will build confidence and deliver results when working with cables.
As always, if you have any questions about these or any of the combos featured on my site, feel free to get in touch.
Julien