How familiar are you with string movements? Did you know that all the muscles of the body can be engaged and strengthened only with the cable machine? Yes; It is. Working with a bodybuilding cable machine is very diverse and extensive, and you can do full body exercises only with this machine.
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How is it possible? In the following, we will tell you everything; It is enough to stay with us until the end of this article about vitamin, so that you can get to know the types of movements and the muscles involved in each movement.
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Which bodybuilding machine is the cable machine?
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A wire exercise machine is something between a bodybuilding tool and a free weight. On one side, the cable of the machine is attached to a column of weight and on the other hand, you can lower the bar of the machine to the position you like. Exercising with a cable machine, like free weights, requires sufficient knowledge and control. Now, do you think it is possible to engage the muscles of the whole body with the cable machine?
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You might think that training in a small gym is the hardest thing in the world, because you have the least possible equipment. You may think that you will never be able to do your professional training in such a club, but it is not the case and you can achieve your goal in a small club.
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In the following, we will tell you how, with only one cable machine, you can do whole body exercises in a creative way and train your whole body with only cable movements.
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What are wire movements?
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Any movement and exercise performed with a cable machine is called a cable movement. With this device, you can perform all kinds of movements and engage different muscles of your body well. In the following, we will introduce different movements of the pull-up and tell you which part of the body is focused on each movement. The most common wire pulling movements are:
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Upper body movements with a cable
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All kinds of leg movements with string
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All kinds of lateral movements with a cable
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You can consult with Fiamin trainers right now and get your suitable program. A program designed according to your conditions and the equipment available in your club.
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Is it possible to do a full body workout with a cable machine?
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Yes sure! The cable machine is a versatile device and you can do more than 100 different exercises with it. In other words, with this one device, you can have full body exercises. In the following, we bring some exercises for different muscles from the upper body to the abdomen and lower body that can be done with the cable machine.
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Introduction of rope movements affecting the whole body
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In this section, we introduce the most common and effective movements and exercises with a cable. Each movement focuses on a specific part of the body. You can easily have a full body workout with these movements. Therefore, we recommend that you do not neglect the cable machine for bodybuilding and pay attention to the following points to start your training:
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You can do each of the movements in 3 to 4 sets with 8 to 15 repetitions. (according to your physical fitness)
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Rest for 30 seconds to 1 minute between each set.
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Quadriceps, inner and outer thighs
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Cable squat
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Double pulse cable squat
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Walking squat with a cable
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Standing outside the thigh
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The wire is standing inside the thigh
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Cable squat
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How to move
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Stand facing the cable machine and set the cable reel at the lowest point and connect the straight or double handle to it;
Grab the handle and come back a little;
The hands should be completely straight;
spread the legs a little wider than the width of the shoulders and tilt the paws slightly outwards;
Move down without bending forward or spreading your knees or coming off your toes;
Make sure that your hands are completely steady;
After a short pause, come up slowly.
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Double pulse cable squat
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How to move
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Stand facing the winding machine and set the winding reel at the lowest point and connect the straight or double handle to it;
Grab the handle and come back a little;
Hands should be completely flat on your face;
spread the legs a little wider than the width of the shoulders and tilt the paws slightly outwards;
Now go down into a squat position;
After a short pause, slowly come up until your knees are still bent, and then go back down;
Make sure that your hands are completely steady;
Then come all the way up and do the next rep.
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Walking squat with a cable
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How to move
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First, stand in front of the wiring device;
Set the wire spool at the lowest point and connect the straight or double handle to it;
Hold the handle and come back a little;
The hands should be completely flat on your face;
Spread your feet a little wider than shoulder width apart and point your toes slightly outwards;
Now go down into a squat position;
Make sure that your hands are completely steady;
In the same position, take your legs back one by one;
Try to maintain your posture and move back only by pressing on the gluteal muscles;
After the desired number of repetitions, move forward step by step in the same position;
Do this slowly and with control.
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Standing outside the thigh
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How to move
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Stand sideways in front of the wiring machine;
The feet should be shoulder-width apart.
Firmly hold your hand to a column to maintain your balance;
Fix the coil of wire to the lowest point and connect the leg opposite to the wire to it;
move your leg outward and to the side of the body;
rise until the knee of your opposite leg does not bend;
After finishing one leg, do the same movement for the other leg;
When performing the movement, the body should be completely straight.
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The wire is standing inside the thigh
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How to move
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Stand sideways in front of the cross machine and stand a little distance from the machine;
Keep your balance by keeping your hand on the column of the device;
Attach the ankle hook to your ankle and move your foot from the outside to the inside until your body does not bend;
Then return to the initial position and after completing one leg, perform the movement for the other side.
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Back of leg and buttocks
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Standing leg bent leg kickback
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Straight leg standing kickback
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Hip thrust on the knee
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Simkash back leg lift
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Cable standing leg press
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Standing leg bent leg kickback
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How to move
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Set the crossover hook at the lowest point;
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Attach a strap to the hook and stand at 90 degrees and keep your back straight;
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Try to maintain your balance by keeping your hands on the column of the device;
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Keep your leg bent and inside your stomach and try to move your knee back.
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Straight leg standing kickback
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How to move
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First, stand in front of the wiring device;
Connect one of the legs to the strap connected to the wire;
Lean forward slightly;
Now raise the leg connected to the wire straight back;
Slowly return to the initial step;
After finishing, train the other leg.
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Simkash sitting hip trust
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How to move
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Set the wire to the lowest point;
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Sit with your back to the wire machine with two knees;
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Connect the rope handle to the wire;
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Take the handle between your legs and straighten your upper body;
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Now slowly move the hips back until they reach the heels;
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After a short pause, straighten again and contract the hips in this position.
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Simkash back leg lift
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How to move
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Stand behind the wire machine and connect the rope handle to the wire;
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the wire is set at the lowest point;
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Take the handle between your legs and move forward to get a little distance from the device;
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Place your feet shoulder-width apart and bend your knees slightly;
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Now slowly move the hips back and bend until the body is parallel to the ground;
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After a short pause, straighten again and contract the hips in this position.
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Cable standing leg press
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How to move
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First, put the right weight on the barbell; While the legs are flat and on the floor or placed on the place where the feet are placed, lie on the table with the chest up; The waist should be arched and the shoulders should be pulled back; lower the bar on the upper part of the chest that is marked; Remove the bar from the machine and hold it above the chest while the arms are fully extended; This will be the starting point of the movement; Lower the bar by bending your elbows and keep the weight under your control the whole time; Elbows should be slightly inclined inside the body; After the bar touches your body slightly, return it to the starting point.
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Underarm and chest
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One-handed crossover
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Positive slope cable puller
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Underarm single hand wire
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Bent wire underarm
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The underarm of the wire is straight
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Simkash Facebook
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wire boat
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One-handed crossover
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How to move
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To be at the starting point, place the clamp at the highest height of the device;
Then choose your desired weight;
Hold the handle with one hand and take a step forward and keep your hand in front of your stomach;
Your upper body should lean slightly forward from the waist;
This will be your starting point;
You can keep your other hand on your waist to keep your balance better;
While your elbow is slightly bent, open your hand to the side of the body until you feel a stretch in the chest muscle;
Then, using the chest muscle, return the hand to the starting point;
Make sure that the curved shape of the hand is maintained when returning to the starting point of the movement;
Repeat the same movement for your other hand.
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Positive slope cable puller
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How to move
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Place the high-chest bench in between the crossover device;
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the hook of the device should be at the highest point;
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Attach the rope handle and lie on your back on the bench;
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During the entire movement, the palms should face each other;
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At the beginning of the movement, the hands should be stretched above the head;
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At the end of the movement, stretch the hand to the chest;
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Elbows should be close to the body.
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Underarm single hand wire
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How to move
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While the palms are facing the body, grab the barbell;
Bend the knees slightly and lean the upper body forward;
While keeping the back straight, bend the body from the waist until it is almost parallel to the floor;
keep your head straight so that your gaze is forward and on the ground;
The barbell should be in front of you with the hands perpendicular to the body and the floor; This will be your starting point;
Without moving the upper body, lift the barbell towards you; Make sure that the elbows are next to the body;
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Bent wire underarm
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How to move
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Set the wire spool at the lowest point and attach the flat rod to it;
Bend a little further back and bend until the upper body is almost parallel to the ground and keep the knees slightly bent;
This will be your starting point;
The head and chest should be up;
Try to pull the elbows back;
At the end of the movement, keep the elbows close to the body and try to bring the shoulders together;
Then return to the starting position.
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The underarm of the wire is straight
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How to move
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Connect the straight rod to the pulley at the highest height of the crossover;
Choose your weight and move away from the cable machine;
Hold the bar with both hands;
Lean forward from the waist;
Keep your back straight and keep your hands stretched out in front of you;
Keeping the arms straight, lower the bar to your thighs.
Pause at the lowest point of the range of motion and contract the armpit muscles;
Return to the starting position without the weight reaching its position.
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Open Face Money
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How to move
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Hold the crossover spool at a point facing the face with the flat rod attached;
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Stand facing the wire and hold your hands fully open;
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pull the weight straight towards your face while opening the hands from each other;
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Keep your elbows up and parallel to the floor.
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wire boat
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How to move
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First, install the boat handle to the crossover device;
Set the reel of the device in the lowest part;
sit back to maintain balance and your legs, you can place two heavy dumbbells in front of your legs;
sit straight, keep your head and chest out, so that your shoulders are above your hips and your back is straight, and your body does not lean backwards;
pull the handle towards the inside of the stomach and on your thigh towards the body;
Then move forward;
Try to bend forward only from the vertebrae of the back and fully stretch the muscles under the armpit;
Move your hands forward;
Pull your elbows back and gather your shoulders.
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shoulder
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Double wire shoulder press
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Cool wire
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The publication of the side of Simkash Tek
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One-handed wire spreader
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Double wire shoulder press
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How to move
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Adjust the wire at a low height and in line with your stomach and connect the double handle to it;
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Hold the handles with both hands, palms facing up;
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Hold them against your chest;
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The elbow should be kept in front of the body;
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Now raise your arms up until they are almost straight and return to the starting point.
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Cool wire
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How to move
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Place the reel of the machine at the lowest point;
Connect the flat rod on the device; Place your hands on the bar so that their distance is shoulder width apart.
Do not wrap your thumb around the bar; Lift the bar and stand straight;
Try to pull the bar under your chin;
At the top of the movement, keep your elbows above your wrists;
Then slowly move down;
Do not roll your shoulders at all when lowering.
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One-handed wire side publication
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How to move
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To start, place the reel in the lowest position of the device;
Stand a little behind the device and hold the wires from the front with the opposite hand;
While the hand is fully extended in front and the back is flat and the abdominal muscles are contracted, simultaneously with exhaling and using the middle muscle of the head, raise the handle to the height of the head and contract the middle muscle of the head;
Hold the contraction for a moment;
Then inhale and slowly return your hand to the starting position;
Make sure your upper body is stable during this exercise;
After completing the movement for one hand, perform the movement for your other hand as well.
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The front publication of Simkash Tek
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How to move
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Fix the cable reel at the lowest point;
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Stand with your back to the crossover machine and hold the handle with one hand;
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Raise your hand to the height of the face;
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keep the arm almost straight (with a slight bend) and the upper body still;
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Then slowly return the weight to the starting position;
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Do not allow the weight to hit its location while performing the movement;
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After completing the movement, perform it for the other hand as well.
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Arm
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Back of the arm from behind the head with a rope
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Simkash is lying on the back of the arm
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Back of the arm kickback simkash
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The back of the arm is wired
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Wired forearm
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The forearm is lying on the wire
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Wired forearm
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Back of the arm from behind the head with a rope
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How to move
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First, attach the rope to the pulley while it is set at waist height;
hold the rope with both hands, then keep the hands above the head in a stretched position;
The palms should face each other;
While the hands are perpendicular to the ground and the fist is towards the ceiling, the elbows should be close to the head;
This will be your starting point;
Now, while inhaling and keeping your hands steady, slowly pass the rope behind you;
Lower your hands until the back muscles are fully stretched.
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Simkash is lying on the back of the arm
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How to move
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First, set the wire reel in the lower part of the device; lie a little further on the couch on your back; Grab the bar above your head; the elbows are straight and perpendicular to the body; Try to bend your elbows and bring your wrists close to your head; Straighten and open the elbows and then return to the starting position.
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Back of the arm, one-handed wire kickback
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How to move
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Install the wire spool at the lowest point and bend a little back;
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hold the wire with one hand and head and chest facing up;
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keep the elbow at the side of the body steadily;
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Now move the forearm back, while your elbow is completely fixed;
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Then return to the initial state;
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Do the same for the other hand.
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The back of the arm is wired
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How to move
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First, put the wire at the highest point and connect the straight rod to it;
While the distance between the hands is as high as the head and the palms are facing down, hold it in your hand;
While you are standing, your body should be slightly leaning forward;
The upper half of your hands should be close to your body and at a perpendicular angle to the ground;
Your forearm should also be in front of the wiring device; This will be the starting point of the movement;
At the same time as exhaling (breathing out) using the muscle of the back of the arm, lower the bar until it reaches the legs and the arms are fully extended;
The upper half of your hand should remain steady at all times;
After a brief pause at the lowest point, slowly return the bar to the starting point while inhaling.
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Wired forearm
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How to move
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Stand in front of the base of the device;
the wire reel should be at the lowest point;
Connect the flat rod to the device;
Hands should be shoulder width apart;
The hands should be straight and stretched;
The elbows should be fixed next to the body;
Move up until your elbows don't move forward;
Then slowly move down;
At the bottom of the movement, the elbows should be completely open and straight.
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The forearm is lying on the wire
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How to move
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Set the wire spool at the lowest point;
lie down in front of the wire machine so that your feet are near the wire rod and the soles of your feet are on the ground;
The flat bar is connected to the cable, then grab the bar between your legs while the palms are facing up;
In this case, the wire rod is located above your stomach, this is the starting point;
Now pull the bar up using your forearm muscles, continue moving until the bar is close to the top of your chest;
Hold the contraction for a moment, then return the bar to the starting position.
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Wired forearm
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How to move
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Connect the straight rod to the wire device and hold it in your hands;
The machine's reel is in the lower position;
Place a bench in front of the machine and place your forearms on the bench so that only your wrists are out of the bench;
Open and then bend your wrist.
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Abdomen and side
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Seated diagonal crunch with a cable
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Sit-up crunches
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Wire vertical diagonal
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Seated diagonal crunch with a cable
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How to move
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First, adjust the crossover hook at the top height of the device;
Install the rope handle to the device;
Kneel on the floor a little behind, keep your hands next to your ears and keep your head down;
Keep your waist and back straight at the beginning of the movement;
When going down, make sure that your head is completely down and try to reach down and elbow to the knee of the opposite leg;
Then slowly return to the starting position and then perform the same exercise for the other side.
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Sit-up crunches
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How to move
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Kneel in front of the wire machine with the pulley at the highest point and the rope attached to it;
hold the rope with both hands and hold it next to the face;
Lean your hips back a little and create a little arch in your back; This will be the starting point of the movement;
Now, at the same time keeping the position of the hips and exhaling, bend down from the waist and contract the abdominal muscles;
The elbows should go down to the middle of the thigh;
Pause at the lowest point;
Then slowly return to the starting point while inhaling;
Make sure that the pressure is on the abdominal muscles throughout the exercise.
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Wire vertical diagonal
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How to move
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Connect a common handle to the wire;
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move the wire to the highest possible place;
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Stand sideways next to the wire;
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Hold the handle while the palm is facing the body;
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Lower the cable until the elbow is next to the side and the handle is next to the head;
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The distance between the legs should be equal to the width of the hips;
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Place the other hand on your hip to help you rotate;
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keep the hand still and contract the abdominal oblique muscle and move the weight to the crunch position from the bottom;
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After reaching the maximum amount of contraction, slowly return the weight to the starting position;
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At the starting point, the weights should not collide with each other;
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The goal is to have constant pressure on the muscle throughout the set;
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Then repeat this movement for the other side.
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Can I build muscle with just a cable machine?
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Yes, the cable machine, like other bodybuilding machines, is a device for creating resistance on the muscles, and with a basic program, you can have good muscle building with this machine. Doing cable movements for building muscle is a good choice for several reasons.
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The cable machine provides a constant pressure and resistance to your muscles during the workout, something that a free weight (like a dumbbell) does not, and this is an advantage to stimulate the muscle to grow more.
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The cable machine allows you to easily change the angles of the exercise to focus on specific muscle areas. To do the same with a free weight, you need additional equipment such as a bench.
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The movements of the cable are very diverse and the same device can be used for hundreds of exercises. You can do anything from multi-joint movements to single-joint exercises and grow your muscles with this machine.
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final word
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The cable is one of the most widely used devices in the bodybuilding world; Because with just this one device, you can have a complete and full-body workout and engage and strengthen all the muscles. In this article, we have introduced the types of wire rope movements and given the necessary explanations about each one.
