Functional Trainer

Five Best Functional Trainer Cable Machine Exercises

If you are looking for a complete body workout, a functional trainer is worth priority. They are often referred to as cable crossover gyms. Functional trainers offer a wide variety of exercises for all fitness levels at gyms and also home workouts. To thrive in life and sports, functional training is important to provide stable and strong body muscles. A lot of exercises are involved in functional workouts such as pushing, pulling, squatting, rotating, carrying and many more. It im[proves movement proficiency which helps you achieve set goals safely and with good health.

Many training machines have different purposes and fixed range of motions hence not convenient for building specific body muscles. However, cable-based trainers are flexible in a way that they can isolate specific groups of muscles or train with full-body functional movements.

Cable-based functional training when done regularly, helps in preventing injuries, improving stability and flexibility as well as enhancing quick recoveries from injuries.

Here, we go through some functional trainer cable machine workouts.

1.   Cable forward lunge

This exercise is achieved by first facing the cable machine with a pulley at a lower base. With a rope fixed on a goblet-grip on the pulley, hold it with your two hands. Take a step forward towards the rope with your lowered knee level to the ankle and the hip level on a horizontal position. Begin pulling the rope up and down keeping your back leg from diving forward. With repeated pushing and pulling alternating leg sides for complete workouts. During this exercise, the cable will try to pull you forward but keep your core strength to prevent you back from rounding. This exercise focuses on building strong hand joints and shoulders.

2.   Cable reverse lunge

With the pulley cables fixed at the lowest point in the goblet-grip, make the rope knobs strong in contact with your hands. Turn away from the pulley and try bringing the rope knobs onto “suspender position” over your shoulders as if to set suspenders. With one foot at the front, take a step back with the knee and ankle level and descend the rope backward and return to the starting point. Do the exercise repeatedly to ensure all the body muscles are covered.

3.   Single-arm cable chest press

Using an attached D-handle fixed to a cable, place the right hand on it and make a step forward away from the pulley. Face away from the cable with the pulley at your lower chest-height. Make your hand stay in a 90 degrees position and ensure there is tension on the cable. Start pressing the cable away from your without your body changing position or rotation. After on-side press, to the next hand for complete exercise. Make the tension as strong as possible to have the required effect on your body.

4.   Single-arm cable shoulder press

With cable shoulder press, begin by facing away from the pulley. Make the cable lie overhead keeping your core and hips forward. Start pressing the cable ensuring your arm finishes on the ear position. Always keep your core tight throughout the entire motion. This exercise keeps you shoulder-joints strong and stable general body workouts.

5.   Anti-rotation press

With the cable fixed to the lower base of the pulley, begin by holding the D-attachment on the cables with both hands bringing them to the centre of your chest. Hold the handles for a few seconds before bringing them to the starting position. Repeat the process before turning in the other direction for complete exercise.

Conclusion

From the discussion, we can figure out that functional trainer cable exercises can be used for personalized and specific muscle development. These workouts do not require a trainer to keep giving instructions since any individual can train themselves.