by Molly Magunga, MS ATC, CPT, CES
Hello everyone! This week’s “Fitness Tip of the Week” is about using the cable machine. If you are unfamiliar with this piece of equipment, it can definitely be intimidating to use. The multiple handles, heights, and angles make it seem more like a torture device than a piece of exercise equipment. I assure you once you learn a little about it, it becomes much less imitating. All the equipment that comes with a cable machine allow you to get a great workout using one piece of equipment.
Cable Machine Breakdown:
Every type of cable machine is a little different. The best tip I can give you when it comes to using these machines is to take the time and explore it. That being said: even with slight differences, many still have similar components. Let’s break those down:
- Stack Weight Set
- A majority of cable machines will have weights build right in. They are labeled in pounds, kilograms, or both. There will be a selector rod attached you can move to select your weight of choice. Some machines have smaller weights you can stack on top of the main stack to do smaller weight increases.
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- Adjustable Arms
- Cable machines with adjustable arms allow you to change the angle you are pulling from. There are some exercises (i.e. paloff press or rows) you may want the handle at chest level. Other exercises (i.e. lat pulldown, high rows, low rows) require the angle to be higher or lower.
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- Attachments
- The bread and butter of the cable machine is the attachments. Changing the attachment allows for different hand placements and the ability to work different muscles. This is where the imagination and research make the cable machine almost unlimited.
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Cable Workout:
I have provided a starter guide on how to get a full body workout in using just the cable machine. There are so many exercise combinations you can do. The wonderful thing about this machine is that the main limiting factor is your creativity.
| Exercise | Reps | |
| Split Stance Chest Press |  | 10 |
| Side Plank Rows |  | 10 each side |
| Hip Hinge |  | 10 |
| Squats |  | 10 |
| Triceps Pulls |  | 10 |
If you have any questions on this topic, please feel free to email me at mmagunga@healthworksfitness.com or comment below!
Molly’s Fitness Tip of the Week 