ONE STOP TRAINING - Training - Muscle and Fitness Hers

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ONE STOP TRAINING
Story by: Tabatha Elliott, PHD

For fast workouts and fast results, nothing beats a good cable routine. The unique “pre-stretch” that your muscles feel at the start of each cable exercise, combined with a full range of motion, leaves you feeling pumped up in a hurry. Also, since cables are so versatile and easy to use, the cable machine acts as a sort of “one-stop shopping” area for a resistance-training workout. Here are nine cable-ready exercises guaranteed to whip your muscles into shape and convert you into a cable buff.

Here’s what you’ll need to blast your upper body with this simple routine:

two D-handle attachments, a rope attachment, one straight-bar attachment and a flat bench. All of the following exercises may be performed using a cable station that allows you to adjust the height of the pulleys along its frame from top to bottom. You can do most of the movements using either a fixed high or low pulley, too. Follow a 4-0-2-1 tempo — that is, lower the weight in a 4-count, take zero rest at the bottom of the movement, then immediately lift the weight to a 2-count and hold at the top of the movement for a 1-count. Beginners, do one set of 10–15 repetitions for each exercise; more advanced exercisers, do three sets of 8–12 repetitions of each exercise. Rest for 30–60 seconds between sets.

The Exercises

Lying Triceps Extension
Get Set: Set one side of the pulley on the bottommost position on the cable tower and attach a straight bar. Lie on a flat bench with your head about a foot from the low pulley, your knees bent and your feet flat on the floor. Grab the bar with a shoulder-width grip and extend your arms straight above your face.
Go: With your shoulders locked in place, bend your elbows and lower the weight so that the bar moves closer to your forehead. Stop the movement just before the bar touches your head, then straighten your arms back upward.
TIP: Concentrate on keeping your elbows close together and your upper arms perpendicular to the floor throughout the exercise.

Rope Pressdown
Get Set: Set one side of the cable tower to the topmost position and clip on the rope attachment. Face the pulley and grasp one end of the rope in each hand. Step back a few inches away from the weight stack to create some tension in the cable, and bend your elbows so that your hands are at about mid-torso height and your lower arms are parallel to the floor.
Go: Keeping your upper arms still, straighten your arms downward and move your hands slightly outward until your hands are alongside the outside of your thighs. Slowly return to the start.
TIP: Squeeze your triceps as you straighten your arms.

Concentration Curl
Get Set: Set the left side of the cable tower to the bottommost position and clip on a D-handle. Place your bench in the center and a few feet away from the left side of the cable tower. Sit down on the bench and grasp the handle in your right hand. Lean forward and straighten your right arm. Place the back of your upper arm against the inside of your right thigh close to your knee with your palm facing upward. Place your left hand on your left thigh.
Go: Keeping your upper arm pressed against your thigh, curl the weight up and toward your shoulder. Hold a moment and return to the start. Complete all reps, then repeat with your left arm.
TIP: Squeeze your biceps as hard as you can at the top of this exercise.

Low-Pulley Crossover
Get Set: Set the cable pulley on the bottommost setting and attach D-handles. Stand in the center of the cable tower and grasp a handle in each hand. Take a long step forward with your left foot and, with your arms straight down at your sides, turn your palms forward.
Go: Keep a slight bend in your elbows as you lift the handles up and out in front of you in a curved path until your hands reach chest level. Hold and slowly retrace your path back to the start.
TIP: Focus on squeezing with your pectorals at the top of the move.

High-Pulley Crossover
Get Set: Move the cable pulley to the topmost setting and attach D-handles. Stand in the center of the cable tower and grasp a handle in each hand with your palms facing forward. Take a step forward with your right foot and lean slightly forward at the hips, taking care to keep your spine naturally aligned.
Go: Keeping a slight bend in your elbows, sweep your arms down and in front of you until your hands are in front of your lower chest and touch together. Reverse the motion and, when your elbows reach just above shoulder height, move into the next rep.
TIP: Go for a good stretch in your chest and shoulders at the top of this move.

Single-Arm Shoulder Press
Get Set: Set the right pulley of the cable tower on the bottommost position and clip on a D-handle. Grasp the handle in your left hand, palm facing forward, and kneel about 6–8 inches from the weight stack and several inches in front of it. Raise your left arm up so that your elbow is bent at 90 degrees, with your upper arm parallel to the floor and your forearm perpendicular to it. Place your right hand on your hip.
Go: Press the handle overhead until your arm is fully extended, but don’t lock out your elbow. Slowly lower to the start. Complete all reps, then switch arms.
TIP: Your elbow should not drop below shoulder level on the downward portion of the exercise.

Standing Row with Rope
Get Set: Place the pulley on the bottommost setting of one end of the cable tower and attach the rope handle. Face the weight stack, grab the handles of the rope close to the ends, and step back from the weight stack about two feet. Keep a slight bend in your knees and bend forward from the hips so that your torso is at a 45-degree angle to the floor. Pull your abs in to maintain your natural spine alignment and straighten your arms down so that they’re in line with the angle of the cable.
Go: Bend your elbows and squeeze your shoulder blades together to bring the rope handles toward your midsection. Slowly return to the start without allowing the weight to rest on the stack.
TIP: Concentrate on keeping your chest lifted and bringing your elbows behind you as far as possible.

Single-Arm Pulldown
Get Set: Slide the pulley to the topmost setting and clip on a D-handle. Grab the handle with your right hand so that your palm is facing forward. Kneel down so that your right shoulder is just to the left of the pulley.
Go: Keep your focus forward and slightly up as you pull the handle down and to the outside of your shoulder. As you pull and bring your elbow down toward your waist, turn your palm inward and squeeze your shoulder blade toward your spine. Slowly straighten your arm and return to the start. Complete all reps, then repeat on your left arm.
TIP: Keep your body perfectly still except for your working arm as you perform this exercise. For variety, if the pulley is high enough, you can also try this movement while standing.

Biceps Curl
Get Set: Set one side of the cable tower to the bottommost position and clip on the straight bar. Face the weight stack and grasp the bar with both hands. Keep your hands about shoulder-width apart with an underhand grip and fully extend your arms downward and in front of your thighs. Stand tall with your feet hip-width apart, knees slightly bent.
Go: Curl the bar up to your chest, squeezing your biceps as you pause in the top position. Slowly lower the bar back to your thighs.
TIP: To emphasize the biceps, keep your elbows at your sides, but don’t pin them against your body.

Tabatha Elliott, PhD, is a research scientist at the University of Texas Medical Branch in Galveston and a member of the M&F HERS Advisory Board.

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