20 Cable Machine Exercises For A Full Body Workout

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The cable machine is a versatile piece of equipment found in most gyms, and it's a great tool for building strength and toning muscles. With its adjustable height and various attachments, you can target multiple muscle groups simultaneously, making it an ideal choice for a full-body workout.

Here are 20 effective cable machine exercises that you can incorporate into your workout routine to engage your entire body:

Chest and Triceps Exercises

Cable Machine Chest Exercises

The cable machine is perfect for targeting the chest muscles, including the pectoralis major. Here are some exercises to include in your routine:

Cable Fly

• Stand facing the cable machine with the cables at chest height.
• Hold a handle in each hand and press the cables out to the sides, keeping your arms straight.
• Return to the starting position and repeat for 12-15 reps.

Cable Crossover

• Stand facing the cable machine with the cables at chest height.
• Hold a handle in each hand and press the cables together in front of you, extending your arms fully.
• Return to the starting position and repeat for 12-15 reps.

Cable Machine Triceps Exercises

The cable machine is also great for targeting the triceps. Here are some exercises to include in your routine:

Tricep Pushdown

• Hold a handle in one hand and extend your arm fully, keeping your elbow close to your body.
• Lower the handle down towards your thighs, then push it back up to the starting position.
• Repeat for 12-15 reps on each arm.

Overhead Tricep Extension

• Hold a handle in both hands overhead with your arms extended.
• Lower the handle behind your head, then raise it back up to the starting position.
• Repeat for 12-15 reps.

Back and Biceps Exercises

Cable Machine Back Exercises

The cable machine is a great tool for targeting the back muscles, including the latissimus dorsi and trapezius. Here are some exercises to include in your routine:

Lat Pulldown

• Sit at the cable machine with the cables at shoulder height.
• Hold a handle in each hand and pull the cables down towards your chest.
• Return to the starting position and repeat for 12-15 reps.

Seated Row

• Sit at the cable machine with the cables at chest height.
• Hold a handle in each hand and pull the cables towards your chest.
• Return to the starting position and repeat for 12-15 reps.

Cable Machine Biceps Exercises

The cable machine is also great for targeting the biceps. Here are some exercises to include in your routine:

Bicep Curl

• Stand facing the cable machine with the cables at shoulder height.
• Hold a handle in each hand and curl the cables up towards your shoulders.
• Return to the starting position and repeat for 12-15 reps.

Hammer Curl

• Stand facing the cable machine with the cables at shoulder height.
• Hold a handle in each hand with your palms facing towards your body.
• Curl the cables up towards your shoulders, then return to the starting position.
• Repeat for 12-15 reps.

Legs and Shoulders Exercises

Cable Machine Legs Exercises

The cable machine can also be used to target the leg muscles, including the quadriceps and hamstrings. Here are some exercises to include in your routine:

Leg Curl

• Sit at the cable machine with the cables at ankle height.
• Hold a handle in each hand and curl your legs up towards your glutes.
• Return to the starting position and repeat for 12-15 reps.

Leg Extension

• Sit at the cable machine with the cables at ankle height.
• Hold a handle in each hand and lift your legs up, straightening them fully.
• Return to the starting position and repeat for 12-15 reps.

Cable Machine Shoulders Exercises

The cable machine is a great tool for targeting the shoulder muscles, including the deltoids. Here are some exercises to include in your routine:

Lateral Raise

• Stand facing the cable machine with the cables at shoulder height.
• Hold a handle in each hand and lift the cables out to the sides, keeping your arms straight.
• Return to the starting position and repeat for 12-15 reps.

Front Raise

• Stand facing the cable machine with the cables at shoulder height.
• Hold a handle in each hand and lift the cables forward, keeping your arms straight.
• Return to the starting position and repeat for 12-15 reps.

Core Exercises

Cable Machine Core Exercises

The cable machine can also be used to target the core muscles, including the abs and obliques. Here are some exercises to include in your routine:

Rotary Torso

• Stand facing the cable machine with the cables at shoulder height.
• Hold a handle in each hand and twist your torso to the left and right, keeping your arms straight.
• Repeat for 12-15 reps.

Cable Crunch

• Sit at the cable machine with the cables at shoulder height.
• Hold a handle in each hand and lift your torso up, curling up towards your knees.
• Return to the starting position and repeat for 12-15 reps.

Incorporating these 20 cable machine exercises into your workout routine can help you achieve a full-body workout and improve overall strength and fitness.