Target some of your trouble- zones, such as your glutes and triceps, with this tighten and tone cable workout.
The cable machine at the gym ensures that your muscles are activated throughout the entire exercise you are performing. It can also be used as a one-stop exercise station. You can work your entire body at the cable machine!
Complete one set of 10 reps using a light weigh as a warm up. Then follow with two more sets after the warm up set as follows:
- Low Pulley rows: Set 1 – 15 Reps. Set 2- 12 reps
- Glute Kickbacks: 15 per side for both sets
- Upright Rows: Set 1-15. Set 2-12
- Bicep Curls: Set 1-20. Set 2- 15
- Tricep Push Downs: Set 1- 20. Set 2- 15
Rest for 30 seconds between reps. Kick up your heart rate by skipping between sets. You could also add one or two of these exercises to your current routine for a great workout finisher.
How to do it: Attach a row or v bar to the low pulley machine. Stand facing the machine and grasp the bar with an overhand grip. Take a few steps back to place tension on the cable. Anchor yourself by placing your feet shoulder- width apart and bend at the hips. Maintain a slight bend in the knees throughout. Pull the weight towards your chest by pulling your arms and shoulders back. Focus on squeezing your shoulder blades together at the top of the movement. Keep your core engaged as you lower the weight back downwards.
How to do it: Attach an ankle cu to the low pulley and then fasten it to your ankle. Face the pulley machine and hold the frame for balance. Keep your knees and hips slightly bent to maintain tension, and your abdominals and core tight. Slowly extend your leg backwards before lowering it back slowly and then repeat.
How to do it: Grasp the bar attached to the low pulley with an overhand grip that is slightly narrower than shoulder-width apart. Stand upright with your knees slightly bent and your core engaged. Maintain a straight back as you pull the bar upwards towards your neck with your elbows leading. Return to the starting position by controlling the movement back down and repeat.
How to do it: Face the pulley machine and grasp a revolving straight or cambered bar with an underhand grip. Keep your elbows at your sides as you raise the bar up to your chest. Hold for a count at the top of the movement as you contract your biceps. Lower your arms downwards under control until they are fully extended and repeat.
How to do it: Face the pulley machine with your feet placed shoulder-width apart. Grasp the rope attachment with a neutral grip. Place your elbows close to your body at your sides. Lower the rope straight down, keeping your core contracted and your body stable. Hold for a moment and slowly return the rope upwards. Your elbows can travel up slightly at the top of the movement.
Photograph by Cindy ellis. Performed by Mellissa Nicholson
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.