If you haven't tried out the cable machine at your gym yet, now is the perfect time to start. Cable machines offer resistance training, which can help you build lean muscle and burn fat. Increasing your muscle mass boosts your resting metabolic rate (RMR), leading to more calories burned even at rest, which can aid in your weight loss journey. To make things easier for you, we've compiled a list of effective cable machine exercises for weight loss recommended by fitness experts Domenic Angelino, CPT from International Personal Training Academy (IPTA) and Amanda Capritto, a certified personal trainer and functional training specialist from PTPioneer.com.
1. Wide-Grip Lat Pulldown (3 sets of 12 reps)
- Sit on the lat pulldown machine, ensuring your legs are securely supported.
- Grab the outer ends of the lat pulldown bar with a wide grip.
- Bend your elbows and pull down to lower the attachment.
- Slowly raise your arms back to the starting position.
2. Seated Close-Grip Cable Row (3 sets of 12 reps)
- Take a seat on a workout bench.
- Hold a close-grip cable attachment with your palms facing inward.
- Row the attachment towards your upper abs by driving your elbows back.
- Gradually straighten your arms to return to the initial position.
3. Kneeling Cable One-Arm Overhead Press (3 sets of 12 reps)
- Kneel down facing a cable tower with your body perpendicular to it.
- Use the arm closest to the tower to grab a pulley attachment.
- Press the arm upwards until fully extended.
- Lower the arm back down.
- Complete all reps on one side before switching to the other.
4. Cable Pull-Through (3 sets of 15 reps)
- Stand facing away from a cable tower, holding a rope attachment between your legs.
- Ensure your feet are wider than shoulder-width apart.
- Bend forward and squat down.
- Rise back up while pulling the rope attachment forward between your legs, engaging your glutes.
5. One-Arm Cable Chest Press (3 sets of 12 reps)
- Stand perpendicular to a cable tower.
- Hold a pulley attachment at chest height.
- Press your arm forward towards the midline of your torso without rotating your torso.
- Return your arm to the starting position.
- Complete all reps before switching sides.
6. Cable Bicep Curl
- Set up the cable machine with the pulley at the bottom.
- Attach a rope or straight bar and adjust the weight.
- Stand tall, feet shoulder-width apart, facing the weight stack.
- Hold the rope or bar with tight core and neutral spine.
- Curl the weight upward by bending both elbows.
- Pause briefly at the top and lower the weight.
- Complete the reps close to failure.
7. Cable Goblet Squat
- Adjust the cable machine with the pulley at the bottom.
- Attach a V-bar or rope attachment and adjust the weight.
- Stand tall with feet shoulder-width apart, facing the weight stack.
- Grab the attachment and pull it towards your chest.
- Keep core tight and spine neutral as you squat down.
- Return to standing position and repeat.
- Perform reps close to failure.
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