Metal Muscle
Killer Cable Contractions
Photography by Keith Munyan
Variety is a key element to erecting a strong, versatile physique. Muscles respond well to constantly changing challenges, and although dumbbells and barbells should comprise the core of a man’s resistance-training program, machines still have their valued place. The cable/pulley system allows for the stressing of all muscle groups with a few simple adjustments. It’s perfect for a free weights change of pace, and it’s a quick workout as well.
The following eight exercises provide total upper and lower body stimulation. You can perform them in sequence or mix and match them in any way that suits your preference and/or physique-building needs. Complete each repetition slowly; the incoming (negative) movement is as beneficial as the outgoing. Make the cable connection a regular part of your weekly resistance training.
CHEST
Pec Crosses
Stand adjacent to a high cable and grasp the handle palm forward in the left hand, with the arm bent. Proceed to pull down and across the chest. Pause, then return to starting position. Perform 10 reps, then turn around and grasp the handle with the right hand for another set.
INNER THIGHS
Adductions
Stand adjacent to a low cable and place an ankle strap around the left ankle. Beginning with the left foot raised slightly, and grasping the cable with the left hand for support, proceed to extend the rigid left leg across the right leg. Pause, then return to starting position. Perform 10 reps, then turn around and place the ankle strap around the right ankle for a set with that leg.
BICEPS
Standing Curls
Stand facing a low cable and grasp a short bar with arms slightly bent. Proceed to curl the bar up until biceps meet forearms. Pause, then lower to starting position. Perform 10 reps.
OUTER THIGHS
Abductions
Stand adjacent to a low cable and place an ankle strap around the right ankle. Beginning with the right foot across the left foot, and grasping the cable with the left hand for support, proceed to extend the rigid right leg out to the side. Pause, then return to starting position. Perform 10 reps, then turn around and place the ankle strap around the left ankle for a set with that leg.
SHOULDERS
Bent-Over Raises
Stand adjacent to a low cable, bend over and grasp the handle palm up across your body with the right hand. With the left hand on the left thigh for support, proceed to raise the right arm up and out to the side until almost parallel to the floor. Pause, then lower to starting position. Perform 10 reps, then turn around and grasp the handle with the left hand for another set.
FOREARMS
Wrist Curls
Sit facing a low cable and grasp a short bar with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl the bar up as high as possible. Pause, then lower to starting position. Perform 10 reps.
HIPS & BUTTOCKS
Hip Flexions
Stand facing away from a low cable and place an ankle strap around the left ankle. Beginning with the leg slightly bent, and grasping the cable for support, proceed to raise the left leg out in front of you. Pause, then lower to starting position. Perform 10 reps, then place the ankle strap around the right ankle for a set with that leg.
TRICEPS
Kneeling Curls
Kneel adjacent to a high cable, grasping the handle palm up with the right hand. Beginning with the right elbow against the right knee, arm bent at a 90-degree angle, and the left hand on the left thigh for support, proceed to pull down with the right hand until the arm is almost straight. Pause, then return to starting position. Perform 10 reps, then turn around and grasp the handle with the left hand for another set.