You can perform cable kickbacks at home if you have leg kickback machine and you want to do
cable machine exercises for glutes.
Not exact matches
Look to a
cable machine instead, which offers less stabilization support, but allows a similar range of motion depending on the
exercise.
A typical functional training routine may include
exercises on
cable machines, push - ups, lunges, side and front planks, hip thrusts, and Russian twists.
You've probably tried to push your upper pecs to grow with the help of incline barbell / dumbbell presses, incline
cable flies and similar
machine exercises, but since you're reading this article, we can assume that you're doing some wrong.
Although
machines and
cables can be of great help in building your dream physique, nothing can compare with free weight compound
exercises.
Well, not unless they are done in a certain way, in which they can engage the entire abdominal wall and fully stretch it, thus putting a great deal of tension on the lower abs with weighted reps.. This
exercise is a variation on the standard rope crunches, this time using a D - handle instead of the rope on the
cable machine.
If you don't have
cables or fixed motion
machines, you can do the
exercise with dumbbells while sitting on an inclined bench.
For this
exercise you'll need a
cable machine with two low pulley extensions.
Wonderful winter workout: «The war
machine, being a
cable pulley system, has now brought
exercises that were once confined to an indoor training facility to the possibility of training anywhere, anytime,» Thom says.
Below is an
exercise for the hip flexors using a
cable machine, and as an added benefit the hip stabilizers on the standing leg are also strengthened at the same time.
Resistance Bands offer a different workout feel than dumbbells, barbells,
machines,
cables or bodyweight
exercises, and because resistance bands are portable, you can use them almost anywhere.
Sample
Exercise Setup: Chest — 3
exercises, 1 incline, 1 flat and 1 decline Back — 4
exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or
machine row, Deads or pullovers (alternate between these two) Delts — 3
exercises, overhead press, side laterals, bent laterals Triceps — 3
exercises, overhead tricep extension with bar or dumbbell,
cable pressdown,
machine dip Biceps — 3
exercises, preacher curl, barbell or dumbbell curl,
cable curl Quads — 3
exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1
exercise, leg curl Calves — 3
exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3
exercises, weighted
machine crunch, hanging leg lifts,
cable reverse crunches Traps — 1
exercise, shrugs
Although
cable and
machine training might seem as more fun, it is the heavy lifting
exercising that has the best results in this respect.
There's literally an infinite number of
exercises you can do with free weights,
cables, and
machines, but nothing beats plain old heavy lifting.
There are a ton of different flye
exercises you can choose from, such as dumbbell flyes,
cable flyes and
machine flyes, but as I discussed in my previous post (The Best Chest Fly Exercise),
cable flyes are definitely the superior choice.
Below is a great hip
exercise for the inner thigh using a
cable machine, and as an added benefit the hip stabilizers on the standing leg are also strengthened at the same time.
If you don't have access to a
cable machine, try another
exercise from the Picture Directory of Abdominal
Exercises, or visit the page on oblique e
Exercises, or visit the page on oblique
exercisesexercises.
Balance
exercises are very important, so when you are using a
cable machine try to progress to the point of not holding on to the
machine for support.
Two examples of good
exercises that can be used at this step are the face pull (begin with a band or use light loads on the pulley
machine) and the seated
cable row.
Cables offer a different feeling than
machines or free weights, and it's good to include
cable exercises in your workouts from time to time.
Balance
exercises are great for strengthening the glutes and stabilizing the knee joint, and you can use a
cable machine to work on both strength and balance.
Cables are a versatile tool, and there are many great bicep
exercises that men and women can do with a
cable machine.
Both these
exercises require one
cable pulled from the down end of a cross over
machine and the other from the top end on the opposite side of the same
machine.
So feel free to use the
cable machine to perform powerful twisting
exercises that replicate the golf swing movement.
The best
exercises for adding mass to the center of the back are rowing movements (seated
cable row, barbell row, one arm dumbbell row,
machine row, etc.).
This is a classic
machine /
cable exercise for the back.
A high pulley
cable machine opens a new world of resistance
exercise in your home gym.
Resistance Bands offer a different workout than dumbbells, barbells,
machines,
cables or body weight
exercises, and they are very portable.
The seated row
machine and seated
cable row are the most common types of row
exercise that you will find in the gym.
Such
machines are known to work for
cable donkey kick and donkey kickbacks
exercises.
If you don't have access to a
cable machine or a stability ball try another oblique
exercise on this site.
If you're working out at your home, you can use resistance bands or
exercise tubing to simulate the
exercises done of the
cable machine.
The
exercise can also be performed on a
cable machine, using a short, straight bar attached to the low pulley.
What to do: Work on strengthening your back muscles —
Cable rows are a good
exercise (not with the rowing
machine) use the seated
cable row, or you can use a resistance band.
You can add resistance to your core
exercises by using dumbbells, medicine balls, ankle weights,
cables / tubing, or ab
machines.
For this
exercise, strap on an ankle attachment at the top of your foot with the loop on the bottom to connect to the
cable machine.
The
machine row
exercise is similar to the seated
cable row and barbell row.
The primary difference between the Sunny Folding Climber Stepper and the other vertical climbers we've already gone through is the fact that the Sunny (for short) uses pneumatic pistons to achieve the movement required to
exercise on the
machine, as opposed to the MaxiClimber and VersaClimber which both use
cables.
So last workout they
exercised their biceps doing barbell curls on a preacher bench, this workout they'll use a Nautilus biceps
machine and next workout they'll do
cable curls on the low pulley.
I am 52 soon, in reasonable shape for my age and usually
exercise regularly with hand weights and a few
exercise machines (ie
cable).
If your
cable machine is not heavy enough to give you a challenge at 15 reps, try another trap
exercise that you can add more weight to or do
cable shrugs as a finishing move after regular barbell or dumbbell shrugs.
Resistance Bands offer a different workout than dumbbells, barbells,
machines,
cables or bodyweight
exercises.
Also, resistance bands offer a different workout than dumbbells, barbells,
machines,
cables or bodyweight
exercises, so resistance band
exercises can add a new element to your arm workout.
In this respect, the pec deck
machine and
cable crossover are the most reliable
exercises.
Studies investigating multi joint
exercises (such as the bench press) and single joint
exercises (such as the dumbbell fly, pec deck
machine, and bent - forward
cable cross-over) have generally found similar levels of pectoralis major EMG amplitude across all
exercises, which suggests that either type of
exercise can be used to good effect (Welsch et al. 2005; Rocha - Junior 2007; Shanke 2012).
If you don't have direct experience with a
cable machine or need further explanation about how to do this
exercise simply click on the image above to be taken to the YouTube tutorial.
You'll see people on the lat pull - down
machine, doing
cable rows and all kinds of other
machine exercise just to avoid setting foot under the pull - up bar.
Similarly, latissimus dorsi, posterior deltoid, biceps brachii, upper trapezius, and lower trapezius EMG amplitudes are greater in a pressing
exercise performed with a
cable machine compared to with a fixed bar path
machine (Cacchio et al. 2008).