Make Greater Gains With These Four Cable Exercises

When it comes to strength training and bodybuilding most hardcore guys will agree that there is nothing better than free weights, i.e., barbells, dumbbells, etc. Cable exercises are great for adding variety to your free weight routine. Combining cable exercises into your workouts will help to exhaust the muscle groups you are targeting that day. Try implementing a few of these exercises and I promise you’ll be jacked over the results!

Bent-over cable raises work the entire shoulder-deltoids area and allow you to target the rear head of the deltoids. Stand adjacent to a low cable, bend over and grasp the handle palm up across your body with the right hand. With the left hand on the left knee for support, raise the right arm up and out to the side until almost parallel to the floor. Pause, then lower to starting position without letting the weights touch between repetitions. I like to combine these with standing dumbbell lateral raises and standing alternating front dumbbell raises to really target deltoid development! Perform 10-12 reps, then turn around and grasp the handle with the left hand for another set. Complete 3 alternating sets of 8-12 reps with each arm.

One arm pec-chest cable crosses are a great compliment to chest double cable crossovers. They’re perfect for isolating each set of pecs – right and left sides – alternately. Stand adjacent to a high cable and grasp the handle palm forward in the left hand, the arm bent. Now pull down and across your chest. Pause, then return to starting position once again without letting the weights touch between reps. Perform 8-12 reps, then turn around and grasp the handle with the right hand for another set. Complete 3 alternating sets with each arm.

Pump up biceps with cable standing curls. Stand facing a low cable and grasp a short bar or you can also use a rope by grasping it on either side. Keeping arms slightly bent, proceed to curl up and squeeze until biceps meet forearms. Pause then lower to starting position without letting the weights touch between reps. Perform 3 sets of 8-12 reps and feel the burn!

Kneeling cable curls will give those triceps the attention they require. Kneel adjacent to a high cable, grasping the handle palm up with the right hand. Beginning with the right elbow against the right knee, arm bent at a 90 degree angle, and the left hand on the left knee for support, proceed to pull down with the right hand until the arm is nearly straight. Pause then return to starting position and don’t let the weights touch between reps. Perform 8-12 reps, then turn and grasp the handle with the left hand for another set. Complete 3 alternating sets of 8-12 reps with each arm.

source https://hotspotsmagazine.com/2018/08/07/make-greater-gains-with-these-four-cable-exercises/