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Who knew that using this well-known device could give you a thorough lower-body workout?
Cable machines are now as crowded as benches on a Monday for a reason. You have several excellent possibilities for training your upper and lower body with this adaptable equipment. Furthermore, all of the attachments, including the ropes, D-handles, and straight bars, let you approach your muscles from a variety of grips and angles for improved muscular growth.
Along with dumbbells, barbells, and resistance bands, the cable machine is a reliable alternative for lower body exercise. But compared to conventional instruments, the cable machine offers a significant advantage. Unlike dumbbells, barbells, and bands, a cable machine's resistance remains constant throughout the range of motion, improving muscular tension and the potential to build muscle.
The advantages of employing cable machine exercises, sets, and rep recommendations, as well as four excellent exercises to incorporate into your lower body training for variety and hypertrophy, are discussed in this article.
3 BENEFITS OF USING A CABLE MACHINE
1. CONSTANT TENSION: A strength curve is present for each strength workout. Since the resistance you experience throughout an activity is not constant, this is the force produced at each point along the range of motion. And this is because of your joint angles. However, the cable machine maintains a constant tension throughout the range of motion, which can lead to increased strength and muscle.
2. CORE WORK: Training on the cable machine uses more of the muscles in the lower back, hips, obliques, and abs because most exercises are done while standing. And unilateral training kicks everything up a level.
3. MUSCLE GROWTH: You can train your muscles from a variety of angles with the cable machine's freedom of movement, along with the option to go high and low and modify your grip with different attachments, for improved overall muscle development.
SUGGESTION FOR CABLE MACHINE SETS AND REPS
The cable machine is a fantastic tool for working out your muscles from different angles while using different attachments to improve total muscular growth. Absolute strength is one thing the cable machine isn't very good at. The barbell will always be the best instrument for building strength.
The weight stack on a cable machine typically ranges from 100 to 200 pounds, so when you reach your limit, you can only perform tempo lifting or add more reps. It is preferable to plan your cable machine workouts for variety, hypertrophy, and to strengthen your weak areas. Perform the following exercises for two to four sets with somewhere between six and fifteen repetitions after your main strength-building workout for the day.
THE TOP 4 CABLE MACHINE EXERCISES FOR LEGS
Although there are numerous possibilities, these four complex exercises train more muscle and directly benefit your lower-body barbell lifts.
1. CABLE MACHINE SINGLE-LEG RDL
The traditional single-leg Romanian deadlift is excellent for improving performance, preventing or treating injuries, and resolving side imbalances. It is simpler to sink back into your hips while using the cable machine version where the weight is loaded anteriorly. In addition, compared to using dumbbells or kettlebells, this variant is simpler to do and allows for higher weights because of the loading angle.
MUSCLES TRAINED: glutes and hamstrings.
HOW IT HELPS: The weight is anteriorly loaded, which makes balance less of a concern. This move strengthens side imbalances and is simpler to perform than other dumbbell/kettlebell variations.
WHAT TO DO: On the cable machine, with the lowest setting selected, attach a handle. Keeping the handle in one hand, keep your back straight. Take off the leg that the hand holding the handle is holding, unlock your knee, hinge back, and extend your arm in the direction of the cable machine. Push your foot through the floor and extend your hip to get back to the beginning position once you feel a stretch in your hamstrings. Restart and continue.
2. CABLE PULL-THROUGH
Because this activity makes people think of "other" things, you should avoid smiling or making eye contact with strangers while doing it. The cable pull-through, on the other hand, is a pure hip-hinge exercise that makes you sit back in your hips and strengthens weak or inactive glutes, which can be an issue when locking out your squats and deadlifts.
MUSCLES WORKED OUT: core, hamstrings, and glutes.
HOW IT HELPS: If you have lower back pain, this will make it easier on your lower back and encourage excellent hip-hinge mechanics.
WHAT TO DO: affix a rope to the cable while it is at its lowest position. Turn around so that your hands are facing each other and the rope attachment is between your thighs while you stand facing away from the machines. Step away from the machine a short distance, place your feet hip-width apart, and press your hips back until your hamstrings start to feel stretched. Keep your back neutral at all times. When you reach lockout, go backwards while contracting your glutes. Restart and continue.
3. CABLE MACHINE FRONT SQUAT
With one clear exception, the cable machine front squat is comparable to the goblet squat. You exercise your quads, glutes, and hamstrings in addition to your upper back and anterior core strength. Setting up the workout can be challenging when using heavier dumbbells, but with a cable machine, you can train with higher weights using cable attachments rather than a heavy dumbbell or kettlebell.
MUSCLES TRAINED: Quads, glutes, hamstrings, and calves were all worked out.
HOW IT HELPS: By eliminating the bother of putting the dumbbell or kettlebell into position, you may train the goblet squat with higher weights.
WHAT TO DO: Place your feet in your chosen squat stance and stand in front of the cable machine. Attach a D handle, a bar, or a rope to the pulley (set on its lowest setting). Pull the handle up to your shoulders while squatting, then stand up. Push through your feet to stoop back up after pausing while you are at your preferred depth. For the required number of reps and sets, repeat.
4. CABLE MACHINE BELT SQUAT
With the exception of the loading angle, the cable machine belt squat is comparable to the machine variant. This squat variant is a fantastic method to practice the squat without putting too much strain on your back or utilizing your arms. Less compressive strain is placed on your lower back when you squat with a vertical torso and weight on your hips. Without aggravating your joints, this helps you develop your glutes and quads.
MUSCLES TRAINED: Hamstrings, calves, glutes, quads
HOW IT HELPS: By simulating the front squat without the barbell's compressive force, you can build quad muscle mass without putting too much strain on your joints.
WHAT TO DO: With the cable machine's lowest setting, attach the belt to it. When the weight stack is split, put the belt around your hips and stand tall with your chest raised and shoulders back. Squat down to the necessary depth while maintaining an upright posture, push through your feet, and then stand back up. Restart and continue.