Cables

About Cable Machines

Cable machines use a system of pulleys, adjustable arms, and weight stacks to create resistance that remains constant throughout the movement. Unlike free weights, which rely on gravity, cables allow resistance to be applied in nearly any direction. This makes them ideal for mimicking natural movement patterns and training strength that transfers to everyday activities and sports.

From isolation moves like biceps curls and triceps pushdowns to compound lifts like rows, presses, and chops, cable machines provide incredible variety. Because the pulleys are adjustable, you can target muscles from different angles, customizing each movement to your body and goals.

Benefits of Training with Cables

• Continuous tension: Muscles stay engaged throughout the entire range of motion.
• Directional versatility: Resistance can be applied horizontally, vertically, or diagonally.
• Scalable for all levels: Easily adjusted for beginners or advanced lifters.
• Joint-friendly: Smooth pulley action reduces stress compared to some free weight lifts.

Safety and Common Mistakes

Cable machines are safe and beginner-friendly, but they still require attention to form. Common mistakes include setting the pulley at the wrong height, using too much weight, or letting momentum take over instead of controlled movement. Always adjust the machine to fit your body, keep your posture solid, and move with intent.

Getting Started

Begin with simple, foundational movements such as cable rows, chest flyes, triceps pushdowns, and face pulls. These cover major muscle groups and highlight the unique benefits of cable resistance. As you advance, you can incorporate rotational and unilateral exercises — like woodchoppers or single-arm presses — to build functional strength, balance, and control.