When you’re looking for a safe way to perform exercises using virtually unlimited ranges of motion, a cable machine is perfect for this type of functional training. Also known as a pulley machine or cable crossover machine, cable machines are found in many gyms because of the benefits they provide to people of all levels and abilities, from beginners to competing athletes.

Adventure Fitness Athletic Club has a Proformance Plus Functional Trainer at our gym in Thornton. Our members use this commercial-grade cable machine to perform just about any exercise, making it a one-stop-shop workout adventure that saves them the time of walking from machine to machine.

Below we will explore what cable machines are, some exercises you can perform with them, and the benefits of using this unique piece of workout equipment.

If you have any questions about using our Proformance Plus Functional Trainer, please don’t hesitate to ask our AFAC staff. We’re always available to help our members learn more about our equipment and show them how it can bring them closer to achieving their fitness goals.

What Are Cable Machines?

A cable machine is a large piece of exercise equipment that has cables attached to pulleys and weights. The cables can be pulled in any direction, which provides you with a wide range of motion as you perform any exercise. You can adjust the amount of resistance on the cables by changing the weight settings, which allows you to vary the intensity of your workout.

The Proformance Plus Functional Trainer at AFAC has two cables that can extend up to 86 inches. The cables are held by extension arms that have 13 positions (150 degrees) of vertical adjustments and 5 positions (165 degrees) of horizontal adjustments. Each cable has its own 300-pound weight stack that you can adjust according to the amount of resistance you want on your cables.

In addition to being designed for functional training, our cable machine is also built for speed and ballistic training and is accessible for workout benches, wheelchairs, and stability balls.

What Is Functional Training?

Functional training helps you build mobility, stability, and strength that you can use in your everyday life, as well as in athletics. Examples of functional movement include pushing, pulling, squatting, walking, and running. Exercises that help you enhance your functional movement keep you healthy in general, and also help you achieve your fitness goals.

While many strength training machines limit you to a fixed range of motion to achieve a defined purpose like working out a specific muscle group, functional trainers allow you to either target single muscle groups or train for more complex, full-body functional movements.

When used regularly, functional trainers can help you improve your flexibility, prevent injuries, and heal after an injury.

What Exercises Can I Perform on a Cable Machine?

While cable machines seem like they’re made for upper-body workouts because you hold the cables with your hands, you can actually perform upper-body, lower-body, and core exercises with these versatile machines.

If you’re a beginner or have any questions about using AFAC’s functional trainer, our team is here to assist you! We’d love to show you how our functional trainer works and give you some tips on getting the most out of your workout.

Read on for some exercises you can try on a cable machine.

Lower-Body Exercises With a Cable Machine

Traditional lower-body workouts like lunges, dead-lifts, squats, and step-ups are not only possible, but also encouraged, with a cable machine. These exercises become a lot more challenging when you add the resistance of the cables, which provide a horizontal force that tries to pull your body toward the machine. This makes you use your core muscles to keep you stable and prevent you from falling over.

When you perform lower-body exercises with a cable machine, stand far enough away from the machine so that the weight stack remains lifted throughout the workout. You don’t want the weight stack to “bottom out” or smash down while you’re exercising.

Cable Forward Lunge

Set a pulley at its lowest position, as close to the floor as possible. Add a rope attachment to the handle, and then, while you’re facing the machine, pull the cable so that your elbows are bent and the rope attachment is below your chin. Keeping your feet hip-width apart, take a step toward the machine and descend into a lunge. Then step back to a standing position and repeat with the other leg.

Cable Front Squat

Set one pulley as close to the floor as possible. Using a rope attachment on the handle, pull the cable so that the rope is just below your chin, with your elbows bent. Keeping your knees out and your feet shoulder-width apart, descend into a squat. Then push through your heels to return to a standing position.

Cable Step-Up

Place a step a few feet in front of the cable machine. You’ll be standing in between the step and the machine, facing toward the step and away from the machine. Put the pulley at its lowest setting (closest to the floor) and add a rope attachment so that you can hold the pulley in the suspenders position by the nape of your neck. Place one foot on the step with your knee at about 90 degrees. Push your heel into the step and step up, bringing the other foot to the top of the box. Step back down with the same leg and repeat. Then perform the exercise with the other leg.

Upper-Body Exercises With a Cable Machine

Cable machines can also add intensity and stability to upper-body workouts (chest, shoulders, back, and arms). Change your position as you exercise to target your muscles in a different way.

Cable Pec Fly

First, you’ll need to position the cables as high as they will go. Grab one cable handle in each hand and step forward into a lunge position. Arch your back, stick your chest out forward, and spread your arms behind you. Your palms should be facing forward as they hold the handles. Pull both cables in front of your body, under your chest, and then bring your hands together in front of you. Then allow both arms to return to the starting position, at first keeping your hands beneath your chest, and then raise your hands up as they go behind your body.

Single Arm Cable Row

This exercise requires just one cable. Set the cable to ground level, grab the handle, and back up while facing the machine until your arm is extended but still pointing toward the floor. Lean back with your feet shoulder-width apart. Bend slightly forward and put your other hand on your knee for balance. Keep your chest and chin high. Pull the cable handle toward you to the side of your hip, keeping your elbow at a 90 degree angle and twisting your arm so that your palm faces upward. Then straighten your arm and return your hand to the starting position. Repeat.

Biceps Curl

Begin with one cable pulley at its lowest setting and hold the handle so your hand is perpendicular with the floor. Keep your elbows in, close to your sides, and curl the handle up to your chest, turning your palm toward you. Lower your hand back to the starting point.

Benefits of Working Out With a Cable Trainer

Functional cable trainers are extremely popular devices in the fitness world. No gym is considered complete without one. What makes these machines a staple of workouts worldwide?

• You can perform virtually every exercise on a cable trainer, allowing you to achieve a full-body workout and train every muscle in your body on one piece of equipment.
• Cable trainers are suitable for every fitness category, from beginners to professionals and competitive athletes.
• These machines are incredibly versatile in intensity and range of motion, allowing you to build muscle and endurance.
• There are many attachments available for functional trainers like ropes and bars that help you switch up your workout even more.
• You can safely use a functional trainer without a spotter, unlike free weights. Functional trainers also have shrouds around the weights to keep hands and clothing safe from getting caught.
• Functional trainers are a useful tool for helping people rehabilitate after injuries. Thanks to their unlimited range of motion, these machines are a favorite of many physical therapists.

Fulfill Your Functional Trainer Fitness Needs at AFAC

Manufactured at TuffStuff headquarters in California, the Performance Plus Functional Trainer at AFAC is a best-in-class piece of fitness equipment that our members enjoy using. For more information about using this cable machine, please don’t hesitate to ask any member of our team. We’re always here to help our members and show them why we’re the best gym in Thornton, CO. You can also call Susan at 720-849-0245 or email her at susan@adventurefitness.club.

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