TRAINING FOCUS: CABLE EXERCISES

Network’s education manager, Alisha Smith, selects three cable exercises to target the legs, back and chest.

Cable pull through

Target: legs
Equip: cable machine, handle attachment
Level: beginner, intermediate, advanced
Start: stand facing away from a low cable, with feet spaced shoulder-width apart, knees bent slightly, and bent over at the waist with torso parallel to the floor. Arms are extended down and back between the legs, holding a single handle.
Action: keeping the back straight, and the elbows extended, pull the handle up in front of the body to shoulder height by extending the knees and hips, and raising the arms.
End: return the handle to the start position by lowering the arms, bending over at the waist, and slightly bending the knees.


High-cable, straight-arm pull down with handle attachment

Target: back
Equip: cable machine, handle attachment
Level: intermediate, advanced
Start: stand facing cable system with cables high, arms extended above shoulder height and holding two handle attachments with palms facing down.
Action: keeping the elbows rigid, pull the handles down to waist level.
End: return the handles to the starting position by raising the arms back above shoulder height.

 

 


High-cable chest press, overhand grip

Target: chest
Equip: cable machine, handle attachment
Level: beginner, intermediate, advanced
Start: stand facing away from cable system, bent over at waist so the trunk is 90 degrees from vertical, and with cables raised high. The upper arms are raised out from the sides, with elbows bent 90 degrees, and hands at sternum level holding two handle attachments with palms facing down.
Action: move the handles down and together at body midline by extending the elbows.
End: return the handles back to the starting position by bending the elbows.

 

 

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