Workout of the Week: Cable Machine Workout

CABLE MACHINE WORKOUT

with
AARON CHRISTENSEN

 

Welcome to your ultimate guide to mastering the cable machine, with personal trainer Aaron Christensen leading the way. This workout is designed to push your limits, enhance your strength, and refine your form. With detailed guidance and expert tips, Aaron will help you engage your core, control your movements, and achieve the best results from your cable machine routine. Let's transform your workout and unlock your full potential.

The Basics:

Perform 8-12 reps for each exercise, 2-3 sets, with minimal rest between sets.

Pro Tips:

1) Keep the core engaged throughout (tight quads, glutes, abs, and lats) with slow and controlled movements. These are great core exercises that don't look like core exercises!

2) Don't rush through the reps – Remember: Go Longer, Get Stronger.

Challenge:

Instead of simply going with the lighter stack weight, use the interstitial add-on brick weights to close the gaps. "Push your limits, and your limits will move."

 Aaron Cable Squats for cable machine workout week

FRONT CABLE SQUATS

Use cable rope attachment and place the pulley set at the bottom of the machine. Select a starting weight between 60-80% of your body weight. Grip the cable rope so that the rubber ends are against the tops of your thumbs. Pull ropes close to your chest and walk back 3-4 steps.

Keeping ropes close to the chest, slowly descend into a squat position so that thighs are parallel to the floor, hold for one count, then stand back up, squeezing quads, glutes, and abs at the top of the movement.

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CABLE CHEST PRESS

Use cable handles and place pulley setting at chest height. Select appropriate weight. Stand with feet shoulder-width apart, grip handles, and press forward until arms are fully extended. Hold for 1-count and slowly return to starting position. This exercise allows for a greater range of motion and helps build chest muscles effectively.

SINGLE STRAIGHT ARM CABLE PULL-DOWN

Use the strap handle and place the pulley setting on the top of the machine. Select the appropriate weight so that you can keep your arm straight without tipping your shoulders forward. Bring shoulders down to activate lats and slowly pull the handle down just past the hip. Hold for 1 count and slowly bring the arm back up.

Aaron Reverse Cable Crossover.png

 

CABLE BICEP CURL

Use straight bar attachment and place the pulley setting at the bottom of the machine. Select the appropriate weight. Stand with feet shoulder-width apart, grip the bar with palms facing up, and curl the bar towards your shoulders. Hold for 1-count and slowly lower back to starting position. This exercise isolates and strengthens the biceps, providing constant tension throughout the movement. 

LOW-TO-HIGH REVERSE CABLE CROSSOVER

Use strap handle and place pulley setting to bottom of machine. Select appropriate weight so that you can keep arms as straight as possible during movement. Grip handles with opposite hands, stand up, engage core, and raise arms to full extension overhead. Hold for 1-count and return to starting position.

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ANTI-ROTATIONAL PRESS

Use a chrome "D" handle and place the pulley set at chest height. Select a starting weight between 25-40% of your body weight. Pull the handle to the center of the chest, back up 2-3 steps, and rotate 90 degrees from the weight stack.

Plant feet and engage quads, glutes, and abs. Slowly press the handle away from the body until the arms are fully straight, hold for one count, then slowly bring it back to the chest. (Note: Even though this looks like an arm exercise, the primary effort will be felt in your obliques.)

SEATED CABLE ROWS

Use a V-bar attachment and place the pulley set at the bottom of the machine. Select the appropriate weight. Sit on the bench with your feet firmly planted, grip the V-bar, and pull towards your torso while keeping your back straight. Hold for 1 count and slowly return to the starting position. This exercise targets multiple upper-body muscle groups and is safe for beginners and those with injuries.

Aaron Christensen is a trainer at Lincoln Square

What’s Aaron about?: “I’m interested in helping you remove all physical and mental obstacles from your path, revealing the BEST YOU. I’m not about restrictive diets, unsustainable regimes, etc. I’m about changing your lifestyle for the better and in a way that it will stick.

To book a session with Aaron at LSAC, click here