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How to use the Cable Machine at the Gym | Beginner Cable Workout
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- Опубликовано: 12 авг 2024
- How to Use the Cable Machine at the Gym // 7 Beginner Exercises you can do next time your at the gym. In this video, I'll show you how to use the cable machine and target different muscle groups at the same time. If you would like to see more of these videos don't forget to hit 'Subscribe'
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Filmed by: / alexledine
I really like this sort of vid. Straight to the point and not droning on for ages.
I'm glad you liked this video, that's my style! No promotional bollocks just pure information 👍🏻 what kind of video do you want to see next?
Great, I’m a new gym user at age 62 and these will be great for me as I lack strength and confidence to use free weights
Thank you for your comment! It's wonderful to hear that you're taking steps to improve your strength and confidence at the gym. Starting with these exercises is a great choice. Remember, it's never too late to start working on your fitness. Keep up the great work!
Thank you so much! You just explained in 3 minutes what I’ve been trying to find for 30 minutes!
You're welcome! I'm glad I saved you that time! I think it's time for me to post more workputs like this one. Is there anything else you want to see?
These are so clutch! Just what I needed as a newbie in the gym. Thanks bro!
Great stuff!! I'm glad the video helped you! Anytime!
Would have been nice if you included the positioning of your feet/legs during these exercises. It is important because you want to avoid hurting your back by wrong posture.
Hey Burair, Thanks for the feedback. We will consider this advice in our next tutorial! :)
0:21 tricep extension
0:59 squat row
1:30 single arm standing rows
2:16 front rows
2:33 bicep curls
Thank you for adding in the sections! Much appreciated!
Personal time stamp
0:21 Overhead extension with rope
0:32 Cable flye
0:53 Squat Row
1:18 Single Arm Standing Row
1:45 Core Rotation
2:10 Front Raises
2:35 Bicep Curls
I'm sure this will help a lot of other people too, thanks :)
Thank you so much the cable machine is the most intimidating for me. I've been trying to use it at least once a work out to gain confidence and this is surely going to help.
You're very welcome! I'm glad to hear that the video is helping you gain confidence with the cable machine. It's great that you're challenging yourself to use it regularly. Keep at it, and you'll become more comfortable and confident in no time. If you have any questions or need further tips, feel free to reach out. You've got this! 💪😊
I use cables a great deal and form is so important. Yours was spot on. Thx.
You're not wrong there Corena 🙌 Thanks, your words mean alot!
Thanks for this! Been too intimidated to even attempt using this machine but will give it a go now 👍🏼
You're welcome Daksina 😃 i'm glad I've managed to help. Let's overcome the intimidation! More videos to come
Legendary video even though it was so many years ago, didn't fuck around, gave me as a beginner some fantastic advice and I appreciate ya work thank you buddy!
Thanks for your kind words! I'm thrilled to hear that the video was helpful for you, even after all these years. It's awesome to know it provided valuable advice! Keep up the great work, and feel free to reach out if you need any more tips or guidance. Thanks again, buddy! 🙏👊
Love how you got right into it!
Thank you! I think the best videos are the short straight to the point. Saves the skipping and missing half of the tutorial video
Surprisingly helpful Video!
Glad it was helpful! What video would you like to see next?
I have a 1985DP GymPac In my basement I started using again. I can’t get my cable as low as yours but you gave me some really good ideas
Good piece of equipment! Yes, i'm glad some ideas worked for your home gym
Always appreciate a good voice over! 👍
And I always appreciate a good comment 🙌🏻
Youre from stoke! Cheers for the tips my guy
Yes I am! How did you guess? lol. Anytime mate, I hope the video helped
@@CombatFit We have a ... Let's say a distinctive accent!!
Haha you could say that! At least I kept 'Duck' out of my video script lol
Love it.. have been looking fr videos on hw to use the cable machines as its my first time at the gym ..no one showed me on how to use it but ur video was so helpful as it shows excercises that targets all area... thank u so much.
I''m glad you love this video! This is the main reason why I created this video, so to hear your feedback is brilliant. After working on a gym floor a few years back and giving people gym inductions. I noticed cables is a machine most newbies avoid at all cost. They look complicated... but with the right direction, exercises can become simple.
really late, but thanks for this video! lots of cool stuff to work on
Not at all! Anytime Yilin, thanks for the great feedback!
@@CombatFit you're welcome! I've been trying these
Great 👍 exercises
Thanks Ajaz! Glad you liked them
Good stuff, thank you
Thanks! Anytime, more videos to come soon. So keep your eyes peeled 👀
I'll give them a go at my gym
Awesome! let me know how you get on and if there is anything else I can help with
Helpful.. thanx
I'm glad you found it helpful
How much weight are you using? Is it the same weight for all the exercises? How much weight for beginner Male and beginner female? Happy holidays. Thank you for your videos
Hi Gio, I can't remember the weight off the top of my head. However everyone is different so it's best to lift the weight that's challenging but not too hard for you. You will need to change the weight on different exercises as you will be stronger on some exercises than others. If you are wanting to build muscle a good rep range on the cables is between 8-15 reps. I hope this helps. Any further questions drop me a message.
Cheers Dean
Start off light and build your way up. The main thing to understand is correct form and fully utilising the muscle group for each exercise. Combat Fit form is on point.
love you bro
:)
Whoever chose this song has good taste in music 😋 I love Kaivonnnnnnn
I can only raise my hand for that :) cheers!
Good post nice one mate 👍🏽
Thanks man! Really appreciate the comment. We have a new workout upload tonight, you should check it out!
Great job I did your workout and now I’m a lion 💪
Well done! I like your hunger and motivation my man, keep up the good work!
Used these as well in the gym but ask someone to show you how to use it 5th one I loved doing
Glad you loved the 5th cable exercise 🙌🏻 Yeah you're right there, no shame in asking for help
Great tips! Thank you!
Thanks for your comment Yvan, i'm glad it's helped you
Well done bud, great video and content!
Thanks for the great feedback Simon, it always helps!
@@CombatFit :)
For core rotations, how wide apart are the feet, what's your standing posture, and can I rotate my pelvis with my upper body?
Start with your feet shoulder width apart. Start off in a slightly twisted position; facing away from the stack. You want your head facing forwards to begin with and your arms should be straight and across your body. From there you will twist keeping a neutral spine, try your best NOT to lean into the movement. Maintaining sttaight arms throught the move,ent allowing your pelvis, upper body and heady to turn at the same time. I hope this helps Lucy. Sorry about the late reply I have been inactive on RUclips due to being busy with the other side of my business. However i'm now determined to return back on here with some brand new content. Let me know what you would like to see .
Thank u sir
You're welcome!
Thanks for making this helpful video. I would like to offer you some friendly advice to improve your already excellent material, because I believe it will help you grow your channel. Try to aim to never say 'er' in your work to camera. It's not easy but well worth it. You can always try to edit them out if it's hard at first. Trust me will greatly enhance the professionalism
Anytime James. Hey, I'm always open to friendly advice and tips so thanks for this. Still an area I struggle on in front of the camera but working on. Thanks for the advice to help me enhance my videos :)
@@CombatFit I can assure you if you keep working on it you feel more and more natural in front of the camera. An amazing way to do this is to take the 90 day vlog challenge. You must create a vlog, about whatever. Your dog spot, the weather in Colombia, doesn't matter. You must upload a video every day, doesn't matter how long. It's a very rewarding process
Hướng dẫn hay lắm ban
🙌🏻🙌🏻
thank you
Anytime :)
Nice to know how much weight you are using and how many reps and sets.
This is something I missed when editing the video. However, reps, sets and weight all depends on the individual and their goals. This was a generic exercise video for beginners
I prefer cables over weights, I think they are less prone to cause injury for me
Cables and weights both have their pro's and con's. But you don't want to neglect barbells/dumbells. As cables are typically used for just isolation movements and smaller muscle groups i.e biceps, triceps etc. If you are wanting to improve overall strength then barbells and dumbbells are most effective. Your typical bench press, squat deadlift. But it all depends on your Goals Thomas. More than likely your injuries are caused by incorrect movements, posture, not warming up properly. I hope this helps you :)
kneesovertoesguy would like a word
Go ahead
How much time/reps would you recommend for an active person who is new to cable machines?
Hi Phil, it all depends what your goal is at the gym. But because cables are ideally for isolating a muscle. Rep ranging from 12 to 20 reps on any of the exercises shown is a good start. Time under tension will be about 45-90 seconds. Rest time between each set 60 seconds. I hope this helps you out dude!
Ima try this out at planet fitness. Hopefully I don't get judged on these by the bigger dudes.
Yeah give it a go and let me know how you get on 👍🏻 don't stress about being judged. Focus on your own journey 💪🏼
I really, really want to use this machine but I'm intimidated!
Don't be, use the tips I've given you on this video and go out and give it a go 💪 Everyone starts somewhere!
This is a great video ❤️. This one goes unnoticed perhaps because of the lack of sexy booties and curves😂 I'm still a novice at the cable exercises. This will help me a great deal. Thanks.
More to come 💪 Yeah I couldn't agree more, next time I will have to wear a mankini or something 😂 Practice, fail, learn and improve... you know what to do. Good, more videos to come in the future. What would you like to see next?
@@CombatFit I would be delighted if you can show us some combination exercises and also, how to workout different muscle groups on different days. I get lost there. I'm 5 '8", 184 lbs and oh yeah, I'm a girl 😆 who is trying to tone up. Looking forward to some awesome vids there...
What do you mean by combination exercises? Okay, I will do a Q&A video, using your question about how to workout different muscle groups on different days. I will get it done over the next few weeks. Awesome, it's great to have both males and females watch my videos 😀
Where do you put your feet?
For which exercise Mark? Let me know and I can help you out
@@CombatFit Just generally when doing any cable exercises? I'm always unsure.
@@markgreen6229 okay so your feet depend on the exericse your foing generally. Here are the foot positions you should do for the exercises shown in the video.
1.) Overhead tricep extensions- Front stance, one foot in front of the other, with your front leg bent back leg straight.
2.) Cable flys- (Same stance as above) or, feet shoulder width apart, toes pointing forward with a slight bend in the knees. Lean forward for balance.
3.) Squat rows- Feet shoulder width apart, toes forward and turned slighlty outward. Weight through your heels.
4.) Single arm row- Foot opposite to the arm your using slightly forward. Lean slightly back putting your weight through your back leg.
5.) Core Rotations- Stand slightly forward in front of the cable. Feet shoulder width apart, feet forward. When rotating lift heels slightly and turn on the ball of your foot.
6.) Front raises- Stand away from the cablw with it between your legs. Feet shoulder width apart. Dig toes into ground and weight through heels to help balance.
7.) Stand facing the cable, again feet shoulder width apart. Dig toes into ground and weight through heels to help balance.
I hope this helps dude 👍🏻
Heyyyy.... Doorway Pull Uhp, Wat? Pull DOwwwnz. w/ some rollerz like the BackMate. Down?
Not too sure what you're asking me John?
@@CombatFit u know the doorway pull up bar, the iron gym? I'm saying Pull Down, bar n handles, like a cable machine for yur door and wall instead of pull up, w pulleys.
@@John-tx5or yes I know what you mean, there a great alternative to use at home instead of cables. Pull ups are one of the most effective movements you can do for back 💪🏼 so yeah I recommend using it
I got to the gym and hope the cables aren’t being used.
This is also my hopeful thinking sometimes! They're always busy lol
What about foot placement? Come on!
This is something I missed, my mistake!
Bicep curls and tricep extensions for beginners? I don't think so.
Explain why?
A. Isolation exercises burn the least amount of calories and provide the least amount of usable strength gain/time invested. Biceps and triceps are relatively small muscles. Most of us don't have extra time so any time gained in the gym through efficient exercise is good for us.
B. Compound routines on machines, cables or free weights build functional, usable, real-world strength and burn the most calories/time invested. When you pick up something heavy from the floor with one arm, for example, you don't curl it or lift it over your head in a tricep extension, you lift it in the way you would doing a dumbell row, a compound lift. 5 minutes spent doing an assisted dip will probably burn double or triple the calories of a tricep isolation exercise and benefit your pectoralis minor, the anterior deltoid and rhomboid in the shoulders, the triceps and the lat muscles in the back. The trapezius muscle in the upper back is activated as a stabilizing muscle during parallel bar dips. You need strength in all of those muscles to have functional, usable strength.
C. For beginners, functional strength and time efficiency should be the focus of any workout intended to build strength/burn fat/lose weight/get fit etc. A basic workout consisting of some form of squat, barbell row, bench press, pull up (assisted), tricep dip, core work etc. will provide the fastest gains, most calories burned, most usable strength gains etc.
Isolation exercises are for people who are already fit and want to target areas of weakness, are competing etc. They don't provide any benefit to beginners and worse, can be discouraging and demotivating once the strength gains stop. I am a regular at the gym and routinely see men and women 30, 40+ lbs overweight, obvious beginners, doing curls and pec flys and all kinds of small muscle work when they should be squatting and dipping. They last a month or two then you don't see them anymore.
@@johnnypenso9574 you're not wrong there. But if you noticed, I never said this workout is aimed for people who are wanting to burn loads of calories and build strength or for people just starting the gym. I said its basic exercises for people to do, when the gym is really busy and if they can't use any other equipment. Some experienced gym goers don't know how to use the cables, therefore this video was to show them some basic exercises they can do on the cables
Understood and I have no evidence of this but I'd bet dollars to donuts that the top two reasons people start working out is weight loss and strength training. I understand your purpose here and all credit to you for doing the work here, it's just a pet peeve of mine that I see so many people spinning their wheels and getting discouraged at the gym doing isolation exercises and not losing weight or getting fit.
Elon musk hittin gym
What is that meant to mean lol?
Elon Musk looks like you
Those shoes are at least 2 sizes too big
Nah, you know what they say about big feet! haha
Baby arms
Glen he's not a huge guy to begin with
10kg heavier now though 💪
Just buy your own weights ...😒😒😒
That's always an option! Surprising how many exercises you can do at home!
Yup ...made me a cable machine too. Everything I see done at the gym, I can do at home 👍👍👍