5 Cable Machine Exercises You Likely Haven't Tried Before

The cable machine is an extremely versatile piece of equipment, and allows you to target the full body. The great news is that if you don’t have access to a cable machine, many of the exercises can be done using a resistance band.

This week I shared 5 innovative exercises you can do using a cable machine that you likely haven’t seen or tried before.

#1) Plank + Cable Resisted Opposite Shoulder Touches

This deceptively challenging exercise is highly anti-rotational in nature and develops lumbo-pelvic stability, and shoulder and scapular stability in the planted arm. If you are performing this exercise correctly, aside from the moving arm, the rest of your body should remain in a fixed position.

Key Points:

Place your feet so they are about hip to shoulder width apart.
Set your body so it is in a straight line from your head to feet.
Set your hands so they are roughly shoulder width apart. Open your fingers and pretend you are suctioning or spreading them to the floor.
Grab the cable attachment with the side that is furthest away from the machine. Your body should be perpendicular to the cable.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now reach up and place your hand so it is on the opposite shoulder. Pause for a count, and lower back to the starting position.
Reset, and repeat. Once you’ve performed the target number of reps, perform the exercise using the opposite side.
If you are performing this exercise correctly, aside from the moving arm, the rest of your body should remain in a fixed position.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
On the side that is planted, do not just mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine).
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.

#2) Cable Resisted Sissy Squat Marches

This exercise strengthens the lower body, particularly the quads. This exercise will absolutely light up your quads. You do not need a lot of resistance to make this movement challenging.

Key Points:

Grab onto a cable handle. Do not allow your arms to drift ahead of your body. Pretend you are trying to crush something in your armpits
Get into a squat stance. Unlike during regular squats, your weight should be on your forefeet, and your heels should be elevated several inches above the floor.
Make sure you are pressing evenly through all of your toes, particularly your big and baby toes.
Now walk backwards several steps. Then walk forward and return to the starting position.
For the duration of the movement, do not allow your knees to collapse inside or outside of your feet.
For the duration of the movement, your knees should be in line with, or ahead of your toes. Avoid this exercise if it bothers your knees.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or your torso or hips to rotate. Your pelvis should remain level.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.

#3) Single Arm Push-Up/Single Arm Push-Up Combo + Cable Resistance

This exercise essentially involves performing a push-up with one arm while simultaneously performing a single arm roller roll-out with the other arm, and with additional cable resistance. The cable resistance makes the exercise even more anti-extension in nature. This exercise strengthens the upper body, develops shoulder and scapular controlled mobility (on both sides), and lumbo-pelvic stability.

Key Points:

Set your body so it is in a straight line from your head to feet. Place your feet so they are about hip to shoulder width apart.
Set your hands so they are roughly shoulder width apart. Your one forearm (closer to your hand) should be resting on a roller. Hold onto the cable attachment with the hand that is on the roller.
On the planted side, open your fingers and pretend you are suctioning or spreading them to the floor.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now simultaneously perform a push-up on your planted side, and perform a rollout on the side that is on the roller.
Once you hit your end range, meaning a range where you are able to maintain proper form, perform the reverse movements and return to the starting position.
In the bottom position of the push-up, do not allow your elbow to flare out. In the top position, your shoulder should be above your hand.
Do not keep your shoulder blades pinned. They are meant to move!
Reset, and repeat.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.

#4) Cable Pull-Throughs

This exercise strengthens the posterior chain muscles.

Key Points:

Adopt your preferred foot width and positioning, and have a slight bend in both knees.
Form a tripod base on your front foot by placing your weight on the mid to back portion of your feet, and keep your toes down, particularly your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. You can pretend you are suctioning or screwing your feet to the ground.
Keep your elbows straight, arms rigid, and squeeze them into your sides. Pretend you are trying to crush something in your armpits. During the hinge, your arms should graze the inside of your thighs.
Hinge/push your hips backwards as far as you can. Pretend a rope is attached around your hips and is pulling them backwards, or that you are trying to push your glutes backwards into a wall that is behind you.
When you reach your full range (a range where you are able to maintain proper form), engage your posterior chain muscles and press your body away from the floor and back to the starting position. Lower does not mean better if your form deteriorates. Go to a range where you can maintain proper form.
Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or your torso or hips to rotate.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, exhale after you have pressed away from the floor, and as you are returning to the top position.

#5) Cable Resisted Roll-Outs

This exercise develops lumbo-pelvic stability, and shoulder and scapular controlled mobility. The cable resistance makes the exercise even more anti-extension in nature.

Key Points:

Set your body so it is in a straight line from your head to feet. Place your feet so they are about hip to shoulder width apart.
Grab onto a cable attachment. Place your forearms on the roller. Start so the roller is closer to your hands (instead of the elbows).
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now roll the roller to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movement and return to the starting position. Stop when your shoulders are above your elbows.
Do not keep your shoulder blades pinned. They are meant to move!
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement.
In terms of breathing, figure out what works and feels best for you.