This hotel has a cable machine, one, but that is enough. It’s amazing what can be done with one, but it’s a lot different, the type of resistance compared to gravity force of free weights or other handheld objects. The force is steadier in a way, and isn’t directly downward always. The direction of the force normally isn’t a big issue except when one is balancing mostly on one foot, and as there is some movement, the angle of the force changes. Care must be taken learning and using high weight amounts, but I think there can be significant benefit to using such a machine on a regular basis.
Jeff Cavalier, creator of the AthleanX program, has a special affection for the face pull, which works the rotator cuff and rear deltoids, the back of the shoulders. I performed the face pull and will continue with it and other useful cable machine exercises.
Common in bodybuilding as opposed to strength training is a heavier use of the incline press, which works the upper chest, having a better aesthetic result. In addition, Jeff Cavalier has mentioned the cable machine allows for constant tension when arms move towards the center line of the body. This angular force works more of the middle of the chest which is missed.
However, Another one of his preferred exercises is the One Arm Cable Press. Yes, I respect what Jeff Cavalier says and take heed in things I hear he mentions multiple times with emphasis. He’s well aware of safe strength training techniques, as well as highly effective ones. Here’s his video on it: Youtube – CRAZY Chest Exercise – How to Build a Ripped, Defined Chest. He’s stated it’s easy to injure the chest with the crossover fly (both arms) so I’ll avoid that. Still, he has a video on doing a cable press without risk of injury.
In summary, I’m going to try four exercises with the cable machine:
- Chest Fly: Start palms together and as pressing forward, turn hands and they end up palms down. Key: Keep shoulders protracted and down through the entire movement: cables up high for the upper chest; slow and controlled.
- One arm press: A unique exercise which allows eccentric tension and concentric tension of the chest, but also the serratus anterior is worked well.
- Bulgarian cable squat.
- Face pull: This is a uniquely beneficial exercise in that it works the rear deltoids very well. Key tips include pulling towards the nose, not higher or lower, and it’s a race of the hands and the elbows where the hands should win. Focus on getting that hands back further. In addition, squeeze the shoulder blades together. Finally, stand square, if pulled back to the machine then the weight is too high.
An important characteristic of all of these exercises is the fact that they are performed while on the feet in a standing position. Jeff mentions that any strength training while on the feet fosters an athlete, a person who will be performing on his feet in his sport.
I won’t have access to this type of machine always, but cables can be of great benefit in certain situations. I am a novice learning this and I will focus on compound movements almost exclusively as novices should, but I can really optimize my exercises with the information I see from good teachers.
Update: I got overzealous with multiple exercises: I can do the other exercises but I want to complete the Bulgarian split squats with cable. Those are each replacing similar exercises while I have access to cable machine. The other other I may add is the face pull, which is a superb rotator cuff exercise and I’ll put it on that day. The face pull looks fun and I’ll do it!
Motivation and Testimonials for a Whole Food-Plant Based Diet 
