7 Most Effective Cable Machine Exercises for Weight Loss

7 Most Effective Cable Machine Exercises for Weight Loss | XpertsReviews.com

If you haven’t yet explored the cable machine at your local gym, it’s time to start. Cable machines offer a form of resistance training, which means they can help sculpt lean muscle and burn fat. Having more muscle increases your resting metabolic rate (RMR), which means you burn more calories at rest, which contributes to your weight loss progress. So we’ve done the hard work for you and rounded up some of the best cable machine exercises for weight loss, according to Domenic Angelino, CPT Since International Personal Training Academy (IPTA)And Amanda Caprittocertified personal trainer and functional training specialist PTPioneer.com.

Cable machine exercises are a great addition to your overall fat burning routine. Be sure to select movements that engage as many muscle groups as possible, Angelino emphasizes. “You’ll burn more calories performing a cable exercise involving your biceps and back muscles than simply performing a cable exercise for your biceps alone,” he explains.

1. Wide-Grip Lat Pulldown (3 sets of 12 reps)

  1. Sit in front of the lat pull-up machine, making sure the supports hold your legs firmly in place.
  2. Assume a wide grip, gripping the outer ends of the side pull-up bar.
  3. Bend and lower your elbows to lower the accessory.
  4. Slowly raise your arms to return to the starting position.

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2. Close Grip Seated Cable Row (3 sets of 12 reps)

  1. Sit on a workout bench.
  2. Hold a tight-grip cable attachment with your palms facing inward.
  3. Bring your elbows back as you row the prop toward your upper abs.
  4. Slowly straighten your arms to return to the starting position.

3. Kneeling One-Arm Cable Overhead Press (3 sets of 12 reps)

  1. Kneel so that your body is perpendicular to a cable tower, with your abs facing to the side.
  2. Take a pulley attachment with the arm closest to the tower.
  3. Press this arm down until it is fully extended.
  4. Lower your arm.
  5. Complete all repetitions on one side before switching to the other.

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4. Cable pass (3 sets of 15 repetitions)

  1. Stand straight, facing a cable tower and holding a rope between your legs.
  2. Make sure your feet are planted wider than shoulder-width apart.
  3. Lean forward and squat.
  4. Stand up by pulling the rope forward between your legs, squeezing your glutes.

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5. One-Arm Cable Chest Press (3 sets of 12 reps)

  1. Stand perpendicular to a cable tower.
  2. Hold a pulley attachment at chest height.
  3. Press your arm forward toward the midline of your torso, making sure your torso does not rotate.
  4. Return your arm to the starting position.
  5. Complete all repetitions before switching to the other side.

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6. Cable Bicep Curl

  1. Adjust the cable machine so the pulley is at the bottom.
  2. Attach a rope or straight bar to the cable machine and adjust the weight.
  3. Stand straight with your feet shoulder-distance apart, facing the weight stack.
  4. Grasp the rope or bar, keeping your core tight and your spine neutral.
  5. Bend both elbows to curl the weight upward.
  6. Take a brief break at the end of the range of motion and reduce the weight.
  7. Perform your chosen rep scheme so that the sets reach a point of near-failure.

7. Cable Goblet Squat

  1. Adjust the cable machine so the pulley is at the bottom.
  2. Attach a V-bar or rope and adjust the weight.
  3. Stand straight with your feet shoulder-distance apart, facing the weight stack.
  4. Grasp the rope or bar and bring the attachment toward your chest.
  5. Stand straight and keep your body tight and your spine neutral.
  6. Step back a little and plant your feet in a comfortable squat position.
  7. Come down into a squat.
  8. Get back up and repeat.
  9. Perform your chosen rep scheme so that the sets reach a point of near-failure.

Alexa Mellardo

Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa

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