Cable Manners

Cable stations aren't just something you find on skiing holidays. Cable and pulley systems offer the safety of machines with the flexibility of free weights.

The one you've most likely used is a lat pull down - you sit down and pull a wide grip handle down towards you. Look around the weights room and there is probably a cable station at some point with cables coming off high pulleys (so you pull down) or low pulleys (so you pull up). There may even be a crossover station, a contraption where you stand between two sets of weights attached to pulleys and cables with handles. Given that there seem to be dedicated machines for biceps, triceps, chest, shoulders and earlobe exercises, you might wonder what the point of cable stations is. In which case you may be surprised to learn that legions of strength trainers absolutely swear by them. Pulley power is king.

Cable/pulley weights give you a lot of freedom of movement (as you'll see from these sample exercises) which lets you work muscles differently. Take a look at the crossover exercises and try and figure out how you would do those with free weights. Cable weights also apply pressure evenly throughout, which makes your muscles work through their entire range of movement. In a lot of free weights moves there is a point where balance means that your muscle is actually resting such as the top point of a curl before your arm starts lowering again. With a cable, however, the thing is always pulling against you for as long as you have it in your hand. The little scamps keep working until you put them down. With that in mind, try a few of the following.

Cable crossovers

You'll need a crossover station here, with a set of weights/pulley/cable on each side of you. Set the cable to a low pulley on each side and with a handle in each hand start with your arms out away from your sides. Now bring your hands together until your wrists cross in front of your face, then slowly return to the starting position. That works shoulders and pees. For variety, set up the stations so the cables come off the high pulleys and start with your arms out wide and high (crucifix position) before pulling down until your wrists cross in front of your groin like a footie player waiting to block a direct free kick. If you only have one cable station in the gym, then you can perform either of these moves with just one arm at a time.

Standing curl

Stand in front of a low pulley holding the bar in both hands in front of your groin, palms turned away from you. Without moving your shoulders or upper arms, bend your elbows and curl the weight up to your shoulders. Great for biceps.

Standing Shrug

Stand as for the curl but holding the bar with palms turned towards you. Keeping your hands straight, lift the bar by shrugging your shoulders up towards your ears. Works the trapezius muscles of your upper back.

Seated triceps extension

Pull a bench over to the low pulley and sit down with your back to the machine. Hold the bar in both hands and pull up so that your arms are straight up above your head. Without moving your upper arms, bend your elbows so your forearms go back and your hands end up behind your head with your forearms parallel to the floor. Straighten your arms again.

Push-down triceps extension

Stand facing a high pulley, holding the bar with both hands and your arms straight down so the bar is pulled down to your groin. Bend your elbows so your hands and forearms rise to horizontal in front of you. Straighten your arms again and push the weight back down.