Go into any commercial gym and you’ll frequently see people lining up for the cable machines - and for good reason. Cable exercises provide a consistent strength curve, dynamic angles of movement, and a joint-friendly way to isolate any muscle in the body in an almost unlimited number of variations.
However, they are also large and bulky, especially selectorised Functional Trainers - posing a problem for home gym owners looking to perform cable exercises at home. Thankfully you don’t need a large functional trainer or a power rack with all the bells and whistles, a simple cable pulley system gives you the same functionality in a much smaller, more convenient, and cost-effective way.
What is a Portable Cable Pulley System?
A Home Cable Pulley System works by looping the included strap over any pull up bar or cross member. You can use it with a power rack or any stand alone pull up bar - just wrap the strap around the bar and loop the pulley through to securely fasten. When not in use the compact pulley system can be easily removed and stored away, or simply slide the strap to the end of the pull up bar to keep it attached, but out of the way.
Below we’ve included 2 upper body workouts, one using just the strap with a Kettlebell, and another using the loading pin and 2” Olympic Weight Plates for heavier movements.
Upper Body Cable Workout (Strap/Kettlebell)
Single Arm Cable Chest Press
• Targets - chest and triceps.
• Volume - 3 sets of 12 reps (6 each side).
• Hold the strap handle in one hand, face away from the cable, and take a step forward with the opposite leg.
• Hold your arm at chest-level and punch straight forward, then slowly reverse the movement.
Cable Row
• Targets - lats.
• Volume - 3 sets of 20 reps.
• Sit on the floor in front of the cable system, plant your feet wide, lean back slightly and hold one strap handle in each hand.
• Row towards your belly button.
Face Pulls
• Targets - rear delts and rhomboids.
• Volume - 3 sets of 5 reps.
• Facing the cable system, take a big step back with a strap handle in each hand.
• Row the cable towards your face until your hands are on either side of your head.
Single Arm Triceps Extension
• Targets - triceps.
• Sets - 3 sets of 10 reps (5 each side).
• Hold the handle with one hand, facing away from the cable system.
• Step one leg forward and lean at the waist.
• Lift your arm overhead and pull the strap in front of you.
Upper Body Cable Workout (Loading Pin/Weight Plate)
Single Arm Cable Flye
• Targets - chest.
• Volume - 3 sets of 10 reps (5 each side).
• Stand in front of the cable system with the handle in one hand and turn 90 degrees to one side.
• Stretch your arm out to your side.
• With a slight bend in your elbow, move your hand straight in front of you in a smooth arc.
Standing Cable Pullover
• Targets - lats.
• Volume - 3 sets of 15 reps.
• Face the cable with the strap in both hands, palms down, and step back.
• Bend forwards at the hips stretch your arms out in line with your body.
• Keeping your arms straight, pull down until your hands are at your waist before slowly raising them back up.
Triceps Pushdown
• Targets - triceps.
• Volume - 3 sets of 10 reps.
• Face the cable station with the strap in both hands at chest height and stand 1-2 feet away.
• Keep your elbows tucked into your sides and push down until your arms are straight.
High Cable Curl
• Targets - biceps.
• Volume - 3 sets of 12 reps (6 each side).
• Hold the handle in one hand and stretch your arm straight out in front of you, palm up.
• Keep your elbow stationary and curl the cable handle towards your shoulder.
• You can also perform this with both hands at once. In this case, perform 3 sets of 6 reps.
There you have it, now you’ve got all the tools you need to set up a cable system in the most cost effective and convenient way possible.
Such a small and simple piece of equipment opens up a whole new world of highly effective and joint-friendly exercises you can use to reach your fitness goal - so be sure to try it out in your home gym!
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Tags: Equipment > Cable Machines ; Exercise Type > Strength ; Misc > Workouts
