The cable machine is a very versatile, multi-purpose piece of gym equipment. Arguably, if I had to choose only one piece of gym equipment for a home gym - it would be a Cable Machine, and this blog will tell you exactly how you can complete a full body workout with just that.

About Our Full Body Cable System Workout

If you have a Functional Trainer or a dual pulley machine, you can superset some of the exercises by having the attachments set up on different pulleys. The first suggested superset is the seated row and the chest press. The second is the wide grip neutral lat pulldown and the half kneeling shoulder press.

If you have a single pulley cable machine, perform those exercises as straight sets.

We've included suggested light, medium or heavy loads for certain exercises, and these are relative based on your training, not based on the full weight stack.

For each of these movements, aim for a controlled tempo of 2-3 seconds when the muscles are lengthening (eccentric phase). Rest for 90 seconds - 2 minutes between sets, and 30 seconds between superset exercises.

Lastly, we've got a lot of sets and reps in this workout, making it based more around endurance than pure hypertrophy - so don't go too heavy straight out of the gate. Now let's get to it!

Full Body Workout Using Cable Machine Attachments

Goblet Squat

Target Muscles - Quads and glutes.

Load - Heavy.

Sets & Reps - 6 sets of 4-6 reps.

• Hold the ‘V’ shaped attachment underneath your chin. Step away from the cable machine and then stand with your feet shoulder width apart (toes pointing out slightly).

• Keep your elbows tucked in. Brace and then squat down, so that your hips are below parallel before standing back up.

Seated Row

Target Muscles - Upper lats.

Load - Moderate.

Sets & Reps - 3 sets of 8-10 Reps.

• Hold the straight bar cable attachment and then sit down on the floor about 1 meter away from the cable machine with your knees slightly bent.

• Keep your chest up, shoulders back and down. Then pull your elbows to your back pockets. Breathe into the ribcage as you pull. 

Chest Press

Target Muscles - Pectorals.

Load - Moderate-heavy.

Sets & Reps - 3 sets of 10-12 reps.

• Attach a d-handle on both sides of a functional trainer. Facing away from the machine, start by pulling the handles to your chest and then step away from the cables.

• Extend your arms forward, create a soft bend in your elbow and then pull your elbows back.

• This exercise works best with a dual adjustable pulley machine or functional trainer, but you can work each side individually if you only have one pulley. 

Front Foot Elevated Reverse Lunge

Target Muscles - Glutes and hamstrings.

Load - Moderate.

Sets & Reps - 3 sets of 8-10 reps per side.

• Place both feet on a low step in front of the cable, set a d-handle up at about knee height and hold it in your right hand. 

• Lean your torso slightly forward. Step back with your right leg to the floor, allow your knee to slightly ‘kiss’ the floor, and then stand back to position 1. 

• Aim to keep your pelvis level and torso leant forward. Repeat for the set reps and then repeat on the opposite side.

Wide Grip Neutral Lat Pulldown

Target Muscles - Lower lats.

Load - Moderate-heavy.

Sets & Reps - 3 sets of 8-12 reps.

• Place a Neutral Lat Pulldown Attachment to the highest position on the adjustment rail.

• Hold the attachment with your fingers (not with your thumbs) and sit down in front of the machine with your knees bent and back straight.

• Extend your arms overhead so your biceps are in line with your ears, then pull the attachment down to your chest – initiating with your elbows to encourage lat engagement.

Half Kneeling Shoulder Press

Target Muscles - Deltoids.

Load - Moderate.

Sets & Reps - 3 sets of 8-10 reps per side.

• Place the d-handle to the lowest point on the cable machine 

• Then kneel next to the machine, so that the knee on the floor is away from the cable. Hold the handle and then lift it up so that your hand is in a front rack position, slightly protracting your shoulders. 

• Extend your elbows overhead to lock out your arm, then lower it back to the rack position.

Single Leg Lying Hamstring Curl

Target Muscles - Hamstrings.

Load - Moderate-light.

Sets & Reps - 3 sets of 6-8 reps per side.

• Place an ankle/wrist strap at approximately knee height on the cable machine. 

• Lay down on a flat weight bench (or set up a foam roller underneath your hips).

• Start with your working leg extended straight behind you, keeping tension in the cable.

• Bend your knee and curl your heel up toward your glutes, focusing on squeezing your hamstring. Pause briefly at the top. Slowly lower back to the starting position. Repeat for the set reps, then switch legs.

• Warning - don’t arch your back - keep your core tight and spine neutral.

Cable Crunch

Target Muscles - Abdominals.

Load - Moderate-light.

Sets & Reps - 3 sets of 10-12 reps.

• Using a rope attachment, begin by kneeling close to the cable machine, facing away. Bend forwards at the hips, focus on tucking down your ribcage.

• The aim is to maintain tension in the abdominals and not rest at either end of the movement.

Jump onto a cable machine and start using these 8 cable exercises to start building strength and sculpture your entire body.

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Tags: Equipment > Cable Machines ; Exercise Type > Strength ; Misc > Workout