Full-body cable machine workout

If you’ve been to your local GoodLife Fitness, you’ll have probably seen a variety of cable machines designed to help you crush your fitness goals.

Cable machines provide the constant tension required to help fatigue the muscle tissue, resulting increased strength and muscle mass over time.

If you’re looking to build muscle and strength, try this full-body cable machine workout.

Set both pulleys at (or slightly above) shoulder height and select the desired weight
Grasp both handles with a neutral grip and take a step forward into a split stance
Press the handles forward while flexing the pecs and extending the elbows
Maintain a slight bend in the elbows and move entirely at the shoulder joint
Slowly allow the arms to open and the pectoral muscles to stretch
Flex your pectoral muscles and return to the starting position by slowly bringing the handles together at chest height
Lower the handles back to the starting position and repeat for the desired number of repetitions

Set the pulley to chest height with a D-handle attachment
Choose a weight that allows a full range of motion without overloading your back
Stand upright facing the cable machine and grasp the handle with both hands while keeping your arms fully extended in front of you
From this position, rotate your torso to one side, keeping your eyes on your hands as you move
Be sure to keep your arms fully extended throughout the entire range of motion
Allow your torso to rotate until just before your hips want to open up, then rotate back to the centre. Alternate sides for one repetition

Set a cable pulley to chest height and attach a stirrup handle
Grab the handle with your right hand and stand with your back to the cable pulley machine
Stagger your feet and hold the handle outside your shoulder joint so that your elbow is back and your hand forms a fist with your knuckles facing forward
Hold your left arm straight out in front your body and make a fist with your left hand. This is your starting position.
Push the handle forward and straighten your arm out in front of your body
Simultaneously bring your left arm back (as if you are punching a bag) for one repetition

Position a cable at the lowest position possible and attach a single handle
Reach across your body and grab the handle with a neutral grip
Keep your elbow slightly bent, then pull the handle across your body and raise laterally
Slowly lower the handle back to the starting position in a controlled manner
Repeat for the desired number of repetitions

Position a cable at the lowest position possible and attach a straight bar
Reach down and grab the handle with a pronated grip and stand up with your arms straight
Sit in a chair position while maintaining a neutral spine
Take a deep breath then pull the handle upward directly up the front of your body
Slowly lower the handle back to the starting position while also maintaining a squat position with the lower body
Repeat for the desired number of repetitions

Set the pulley to the lowest height setting on the cable machine
Face away from the machine and reach between your legs to grab the rope handle with a neutral grip
Take a few steps forward to move the weight off of the weight stack, then stand tall and position your feet slightly wider than hip-width apart
Maintain a slight bend in your knees and keep your shoulders directly over your hips
Your chin should remain tucked and your arms should be slightly bent
While maintaining a neutral spine, begin to hinge at your hips until you feel a stretch in the back of your legs
Your knees should remain bent during the backward movement and your shins should remain upright
Your lower arms should be in the middle of your thighs and your upper body should be at a 45-degree angle
At the end of the downward movement, you should feel the weight in your midfoot and heels
While maintaining a neutral spine, push your feet into the floor
As you begin to stand up, squeeze your glutes and allow your hips to travel forward
As your hips move forward, keep your arms long and your spine in a neutral position
Finish the movement by squeezing your glutes for one repetition