10 Best Cable Pulley System Exercises for Home Workout
A home gym cable pulley system is a great investment for those looking to build muscle and strength in their home or garage gym. Cable pulley systems offer a wide range of new exercises that help isolate muscle groups and can be adjusted to suit your fitness level. In this article, we will be discussing the 10 best exercises you can do with a home gym cable pulley system, including the muscles worked for each exercise. Whether you're a beginner or an experienced weightlifter, these exercises can help optimise your training and achieve your fitness goals building a strong athletic body.
This exercise targets the back muscles, specifically the latissimus dorsi. It also works the biceps, shoulders, and core. To perform this exercise, use a cable pulley system with a single handle attachment and pull the handle down towards one side of your body, keeping your elbow close to your body.
2) Cable Tricep Pushdown
This exercise targets the triceps muscles, which are located on the back of the upper arm. It also works the shoulders and core. To perform this exercise, use a cable pulley system with a rope attachment and push the rope down towards your thighs, keeping your elbows close to your body.
3) Cable Crucifix Curl
This exercise targets the biceps muscles, which are located on the front of the upper arm. It also works the shoulders and core. To perform this exercise, use a cable pulley system with a single handle attachment and curl the handle towards your shoulder, keeping your arm perpendicular to your body.
4) High Low Crossover Cable Fly
This exercise targets the chest muscles and also works the shoulders, triceps, and core. To perform this exercise, use a cable pulley system with a single handle attachments and pull the handle crossing in front of your body at chest level keeping the elbow angle consistent.
5) Cable Crunch
This exercise targets the abdominal muscles and also works the shoulders and back. To perform this exercise, use a cable pulley system with 2 single handles, or rope attachment and kneel down facing the machine. Hold the handles in each hand, lock forearms around your temples and crunching your abs rolling forward until your elbows make contact with the floor next to your knees.
6) Cable Face Pull
This exercise targets the shoulders, specifically the rear deltoids. It also works the upper back and biceps. To perform this exercise, use a cable pulley system with a long handle or long rope attachment and pull the rope towards your face, keeping your elbows high.
7) Straight Arm Lat Pulldown
This exercise targets the back muscles, specifically the latissimus dorsi. It also works the shoulders, triceps, and core. To perform this exercise, use a cable pulley system with a straight bar or long handles attachment and pull the bar down towards your thighs, keeping your arms straight.
8) Cable Woodchop
This exercise targets the oblique muscles, which are located on the sides of the abdominal area. It also works the shoulders, back and core. To perform this exercise, use a cable pulley system with a single handle attachment and pull the handle diagonally across your body, twisting your torso as you do so.
9) Lat Pulldown
This exercise targets the back muscles, specifically the latissimus dorsi. It also works the biceps, shoulders, and core. To perform this exercise, use a cable pulley system with a long straight bar attachment and pull the bar down towards your chest, leading the pull with your elbows.
10) Lying Cable Spider Curl
This exercise targets the biceps muscles, which are located on the front of the upper arm. It also works the shoulders and core. To perform this exercise, use a cable pulley system with a long handle attachment and lie down on the floor or a bench. Curl the handle towards your shoulders while keeping your triceps at a 90 degree angle to your torso.
These exercises can all be done with a home gym cable pulley system, which is a versatile and affordable piece of home gym equipment. Check out my full review on the home gym cable pulley system including set up and usage.