Here is a guide with training exercises that you can perform in a cable machine or cross-over. Each exercise has a picture and a short explanatory text so that it is easy to follow the movements.
What is a cable cross/cross-over
Cable crossover or cable station is a strength training machine where you can train the whole body. Therefore, it has become a popular exercise machine that is usually found in most professional gyms. It has also become more common to buy a cable machine to your home gym. This to optimize the surface as you can perform several training exercises in the same place.
A cable station consists of ropes/wires/belts that are connected to built-in weight plates, also called weight stacks. To use a cross-over, you connect one or more training handles and pull the weight in different ways depending on the training exercise.
What is the difference between training with a cable crossover vs free weights?
Exercising on a cable machine provides more even resistance throughout the entire range of motion, unlike free weights. This means that the muscles are engaged differently which makes cable machine exercises very good to add to your training schedule for maximum variety. The risk of injury is also lower due to the even load on the muscles. On top of this it's also a much easier way to handle weights. You avoid everything that has to do with moving weights, dumbbells, etc. around the gym.
Examples of exercises that you can train in a cable machine:
- Deadlift
- Squat
- Shoulder Fly
- Shoulder Press
- Biceps Curl
- Triceps Pushdown
- Kneeing crunch
- Low row
A triceps grip for cross-over.
There are a lot of different training exercises you can practice using a cable station. One of the most common is the chest fly, which is an exercise forthe chest muscles where you use two one-handed handles.
With a controlled movement, open your arms and then squeeze them together in front of your chest with your arms slightly bent. Can be done both in a standing and lying position with the help of an exercise bench.
Both standing and lying chest fly in the Gymleco dual adjustable pulley and 8-station.
Below we have collected several training exercises that you can perform on a cable machine to give you inspiration at the gym or in the home gym.
Home gym with a 725 cable cross that has different heights before being able to fit into all different gym environments.
These training exercises are shown in our 226 Dual Adjustable Pulley but there are a variety of other types of cable machines. There are, among other things, a classic cable cross with two pull stations on each side or a more extensive 8 station where you have eight different training stations so that several gym members can train at the same time.
8-station at MFitness.
Leg exercises cable machine
Cable deadlift
Use an long straight handle that you grip with both hands. Lower your upper body so that the handle is below your knees, then raise your body back up.
Cable squat/leg bend
Place a straight, long cable attachment on your shoulders and slowly bend your legs, then return to a standing position with equal control.
Cable leg kickback
Use an ankle strap and kick back with the leg to then return to the starting position in a controlled manner.
Cable pull through
Place a rope handles between your legs. Stand with your legs wide and your upper body bent forward. Then pull your upper body up along with the rope and hold the position for a few seconds until you return to the starting position.
Shoulder exercises cable machine
Cable shoulder press
Use an long straight handle with both hands. Place it at the collarbone and push the handle up over your head in a controlled manner. Then slowly lower the handle back down to repeat the movement.
Cable lateral shoulder fly
Use two single grip handles and cross the ropes. Pull the handles up to shoulder height and slowly lower back to the starting position.
Cable rear deltoid
Use the cross-over without a handle and grab the carabiners themselves. Cross the ropes at eye level with bent elbows. Extend your arms so that they are straight and then slowly return to the starting position.
Arm exercises cable machine
Cable biceps curl
Use a biceps grip with both hands. Start by placing your arms next to your legs with your palms facing outwards. Slowly pull the handle up towards your body and then release it back to the starting position in a controlled manner.
Cable triceps pushdown
Grab a triceps rope with elbows bent. Extend the arms towards the body and then return to the starting position in a controlled manner and repeat the movement.
Abs exercises in cable machine
Cable kneeling crunch
Sit on your knees and place a handle rope behind your neck that you hold with your hands on either side of your head. Pull the upper body together and in towards the ground and the body. Slowly return to starting position.
Cable standing twist
Grasp a one-handed handle with both hands. Turn your body so that you have the handle on one side of your body. Then pull the handle with both hands to the other side of the body and repeat on both sides.
Cable side bend
Hold a one-hand grip with one hand and stand parallel to the cross pull. Bend your upper body in the opposite direction so that you raise the handle. Slowly return to starting position and repeat on both sides.
Back exercises cable machine
Cable low row
Stand on a step-up board to get up a bit off the floor. Grasp a rowing handle with both hands. Pull the rowing handle in toward your stomach so that your elbows are bent and your forearms are close to your body. Slowly lower your arms back and repeat the movement.