Cable Exercises

**A.FreeRadical** · 10-26-2005, 03:36 PM

I am fairly knowledgeable on free weights, but I feel like a real dummy when it comes to cross over cables. I would like to incorporate more cable exercises into my routine. I see people in the gym using these for triceps and biceps, but I would like add more exercises as a varient to my free weight exercises for the various muscle groups.

Does anyone have any links to a good site that explains how to do these?

*

geoffsherman · 10-26-2005, 03:42 PM

What bodyparts are you looking to us cables for? I don't know if there is a site beyond exrx.net, but I might be able to give some recommendations.

**Peaked_18** · 10-26-2005, 04:32 PM

ExRx.net has a lot to look at.

Bands can also replace cables...

geoffsherman · 10-26-2005, 04:44 PM

I have asked Santa to bring me some bands for Xmas

**A.FreeRadical** · 10-26-2005, 04:47 PM

Quote:

Originally Posted by geoffsherman

What bodyparts are you looking to us cables for? I don't know if there is a site beyond exrx.net, but I might be able to give some recommendations.

Anything to do with the upper body. I am just looking for alternatives to expand my repertoire.

*

ZackMurphy · 10-26-2005, 04:48 PM

I like the bands, but I find them only to be highly useful for:
warm-ups (since usually they're high rep)
vacations (they pack light)

But cables, on the other hand: highly underrated.

ZackMurphy · 10-26-2005, 04:51 PM

Quote:

Originally Posted by A.FreeRadical

Anything to do with the upper body. I am just looking for alternatives to expand my repertoire.

*

Stuff I do often:

ARMS
various tricep extensions with different grips, supinated, etc.
bicep curls with a straight bar, pronated and supinated grip, as well as between legs (lean forward slightly, cable between legs, back to machine...)

SHOULDERS
Straight arm push downs
laterals (front/side/rear)

CHEST
cross overs
presses
supinated cable flies (palms up, leading with elbows)

Is this the kind of stuff you mean? Remember, you only need to think of cables where the cables are specifically different from the free weights.

Like:
* tricep extensions with DBs vs the cables. Totally different resistance arc.

As opposed to:
* upright rows. Using a BB or the cables - totally identical resistance arc, so why bother with the cables?

**Peaked_18** · 10-26-2005, 05:01 PM

Quote:

Originally Posted by geoffsherman

I have asked Santa to bring me some bands for Xmas

They're about $130 at EliteFTS for the whole set..

ZackMurphy · 10-26-2005, 05:04 PM

Quote:

Originally Posted by Peaked_18

They're about $130 at EliteFTS for the whole set..

OOOOooooh - I thought you guys were talking about the plyo/tube bands.

**Peaked_18** · 10-26-2005, 05:09 PM

http://www.flexcart.com/members/elit...id=138&pid=566

$160 my mistake.

BBAddict · 10-26-2005, 05:17 PM

This website has been relatively good for reminding myself of some alternate exercises to mix in. It should have some cable options.
http://www.bodybuilding.com/fun/exercises.htm

BTW, I am a huge fan of cable cause they offer a constant tension as opposed to free weights that always work in the direction of gravity, which changes the exertion level depending on the angle of applied force throughout the lift.

geoffsherman · 10-26-2005, 05:20 PM

Quote:

Originally Posted by ZackMurphy

OOOOooooh - I thought you guys were talking about the plyo/tube bands.

Yeah I was going to say....

geoffsherman · 10-26-2005, 05:22 PM

Good Upper Body Cable Exercises:

Lat Pulldowns
Seated Rows
Scarecrows
Face Pulls
Ab Work
Tricep Pressdowns
Reverse Hypers
Pullthroughs (lower body)

Beyond that, I cannot think of a single exercise that I would use cables for over dbs, bbs, or bands for.

ZackMurphy · 10-26-2005, 05:59 PM

Quote:

Originally Posted by geoffsherman

Good Upper Body Cable Exercises:

Lat Pulldowns
Seated Rows
Scarecrows
Face Pulls
Ab Work
Tricep Pressdowns
Reverse Hypers
Pullthroughs (lower body)

Beyond that, I cannot think of a single exercise that I would use cables for over dbs, bbs, or bands for.

Ignoring bands for a moment, since that's a different type of training, there are some movements for which cables provide something distinct, and perhaps better, over BB/DBs.

Thinking of exercises like bicep curls, in which the peak reistance as a pretty narrow range - a tight portion of the circle, maybe 80-90 degrees, max. The bottom and top of the move is pretty close to horizontal, and no resistance is really placed on the target muscles there. Just in the middle of the move. So you get your good bi work from 7:30 -10:30 only, if using the clock as a full circle.

So take that move, but put it with cables. Suddenly much more of the circle gets worked. Much closer to the full 180 if done right.

Same would be true of any move where the DB/BB is moving in an arc, but passing through vertical at some point: any bi work, lateral raises, tricep extensions.

Just soome food for thought. :ham:

**A.FreeRadical** · 10-26-2005, 06:53 PM

Good stuff guys! Good points about constant restistance with cables and using BB/DB were more appropriate. Lots of food for thought there.

I have been lookin through the links provided and have found some cable exercise examples. I was hoping to find a webpage that had a comprehensive set of examples in diagrams, photos or movies. I did a few google searches and haven't found much yet. Perhaps when I finish the research, I can come up with a thread for our archives. Any help apprecitated.

*

ZackMurphy · 10-26-2005, 07:59 PM

Quote:

Originally Posted by A.FreeRadical

Good stuff guys! Good points about constant restistance with cables and using BB/DB were more appropriate. Lots of food for thought there.

I have been lookin through the links provided and have found some cable exercise examples. I was hoping to find a webpage that had a comprehensive set of examples in diagrams, photos or movies. I did a few google searches and haven't found much yet. Perhaps when I finish the research, I can come up with a thread for our archives. Any help apprecitated.

*

As Geoff pointed out, www.exrx.net has examples, movies of everything, descriptions, etc. - did this not suit your fancy? What else were you hoping for?

They have pretty much everything shown in video, though the hairy shirtless guy doesn't always have great form.

**builtbeast** · 10-26-2005, 09:22 PM

Quote:

Originally Posted by A.FreeRadical

I am fairly knowledgeable on free weights, but I feel like a real dummy when it comes to cross over cables. I would like to incorporate more cable exercises into my routine. I see people in the gym using these for triceps and biceps, but I would like add more exercises as a varient to my free weight exercises for the various muscle groups.

Does anyone have any links to a good site that explains how to do these?

As pointed out the ExRx site is good.

This is another one I reference and has a nice collection of cable exercises:

http://www.abcbodybuilding.com/slide...id=16&subId=37

**A.FreeRadical** · 10-26-2005, 09:27 PM

Quote:

Originally Posted by ZackMurphy

As Geoff pointed out, www.exrx.net has examples, movies of everything, descriptions, etc. - did this not suit your fancy? What else were you hoping for?

They have pretty much everything shown in video, though the hairy shirtless guy doesn't always have great form.

Hi Zack and BuiltBeast. I haven't had a chance to look at all of those referenced yet. I just peaked to see how things were laid out in the referenced places.

Sorry if I sounded like I was complaining. I just meant that of what I saw I didn't see a nice neat little collection of all of the possible cable exercises. No problem, if I can't find that, I will work through what you have given me and make my own.

I was happy to see at the one site, that face pulls don't actually do that.

You all have been very helpful. Thanks.

*

ZackMurphy · 10-26-2005, 11:12 PM

Quote:

Originally Posted by A.FreeRadical

I just meant that of what I saw I didn't see a nice neat little collection of all of the possible cable exercises.

Don't worry - exrx.net has little videos of every move you can think of. I'm pretty sure it's exactly what you're looking for. They're organized by body part, then by method (DBs, BB, cable, etc.). Great stuff.

They're all there. If you have any trouble finding them, holler.

**A.FreeRadical** · 10-27-2005, 01:34 AM

Shoulders:

Deltoids, Anteriors

Front Raise
http://www.exrx.net/WeightExercises/...rontRaise.html

Shoulder Press
http://www.exrx.net/WeightExercises/...lderPress.html

Delto

10-26-2005, 03:36 PM	#1
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Cable Exercises I am fairly knowledgeable on free weights, but I feel like a real dummy when it comes to cross over cables. I would like to incorporate more cable exercises into my routine. I see people in the gym using these for triceps and biceps, but I would like add more exercises as a varient to my free weight exercises for the various muscle groups. Does anyone have any links to a good site that explains how to do these? * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

10-26-2005, 05:17 PM	#11
BBAddict Pro Stature Join Date: Sep 2005 Location: In The Gym Posts: 101 Recipes: 0 Rep Power: 4	This website has been relatively good for reminding myself of some alternate exercises to mix in. It should have some cable options. http://www.bodybuilding.com/fun/exercises.htm BTW, I am a huge fan of cable cause they offer a constant tension as opposed to free weights that always work in the direction of gravity, which changes the exertion level depending on the angle of applied force throughout the lift. __________________ PAIN IS WEAKNESS LEAVING THE BODY.

10-26-2005, 06:53 PM	#15
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Good stuff guys! Good points about constant restistance with cables and using BB/DB were more appropriate. Lots of food for thought there. I have been lookin through the links provided and have found some cable exercise examples. I was hoping to find a webpage that had a comprehensive set of examples in diagrams, photos or movies. I did a few google searches and haven't found much yet. Perhaps when I finish the research, I can come up with a thread for our archives. Any help apprecitated. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

10-26-2005, 03:42 PM	#2
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	What bodyparts are you looking to us cables for? I don't know if there is a site beyond exrx.net, but I might be able to give some recommendations.

10-26-2005, 04:32 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	ExRx.net has a lot to look at. Bands can also replace cables...

10-26-2005, 04:44 PM	#4
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	I have asked Santa to bring me some bands for Xmas

10-26-2005, 04:48 PM	#6
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	I like the bands, but I find them only to be highly useful for: warm-ups (since usually they're high rep) vacations (they pack light) But cables, on the other hand: highly underrated.

10-26-2005, 05:09 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	http://www.flexcart.com/members/elit...id=138&pid=566 $160 my mistake.

10-26-2005, 05:22 PM	#13
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Good Upper Body Cable Exercises: Lat Pulldowns Seated Rows Scarecrows Face Pulls Ab Work Tricep Pressdowns Reverse Hypers Pullthroughs (lower body) Beyond that, I cannot think of a single exercise that I would use cables for over dbs, bbs, or bands for.

10-27-2005, 01:34 AM	#20
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Shoulders: Deltoids, Anteriors Front Raise http://www.exrx.net/WeightExercises/...rontRaise.html Shoulder Press http://www.exrx.net/WeightExercises/...lderPress.html Delto