Changing your workout routine is a good opportunity to allow the body to adapt to different movements and strengthen new muscles. This is especially true when it comes to the cable machine, which encourages your body to move through multiple planes of motion. Since the cable machine allows you to modify the origin point, you can work muscles from various angles and engage more specific areas of the body.

So next time you’re at the gym try these 5 easy exercises and amp up your upper body routine.

Cable wood chop (3 sets of 8 to 10 reps)

  • Attach a handle to the top setting of a cable machine
  • Stand next to the cable machine with your feet shoulder-width apart
  • Extend your arms upward and grab the handle with both hands above one shoulder
  • Keep your arms fully extended as you pull the handle down across your body to your opposite side
  • As you’re pulling, allow your hips and torso to rotate, while keeping a slight bend in your knees
  • Pause briefly at the end of this movement before allowing your body to rotate and your hands to return to the starting position for one rep
  • Once you complete 8 to 10 reps on this side, perform the exercise on the opposite side

Anti-rotation press (2 to 3 sets of 8 to 10 reps)

  • Adjust the cable pulley to just below chest height and stand sideways with your body facing the cable
  • Stand with your feet hip-width apart, holding the handle attachment with both hands, fingers laced together
  • Pull the handle to the center of the chest, elbows in by the sides
  • Press the cable straight out from the chest and hold the handle out in front of your body for two seconds before drawing it back your chest for one rep
  • Once you complete 8 to 10 reps, perform the exercise on the opposite side

External shoulder rotation (3 sets of 8 to 10 reps)

  • Adjust the cable machine to the same height as your elbows, then stand with your left side next to the machine
  • Grab the handle with your right hand, keeping your elbow firmly to your side and bent 90 degrees
  • Slowly rotate your arm in a backhand motion, keeping your shoulder blades down and squeezed together
  • Rotate as far as you can while keeping your elbow in place
  • Pause briefly before releasing the weight and returning to the starting position for one rep
  • Once you complete 8 to 10 reps on one side, perform the exercise on the opposite side

Kneeling overhead shoulder retraction (3 sets of 8 to 10 reps)

  • Begin by attaching a stirrup handle to the cable machine and setting the pully to face height
  • Facing the cable machine, grip the handle with your right hand and kneel onto the right knee
  • With an extended arm, use your back muscles (specifically your scapula) to pull the weight upward and your shoulder backward until it aligns with your chest
  • Pause briefly before slowly releasing the weight back down to the starting position for one rep
  • Once you complete 8 to 10 reps on one side, perform the exercise on the opposite arm

Bilateral standing cable row: (3 sets of 8 to 10 reps)

  • Begin by attaching two stirrup handles to a double cable machine
  • Stand facing the cable machine with your knees shoulder-width apart, and your knees bent slightly, like your about to sit back in a chair
  • Grab the handles with both hands and pull the weight towards your chest, while you keep your chest out and your back straight
  • Pause briefly before lowering the weight back down for one rep