5 Best Functional Trainer Cable Machine Exercises

A functional trainer cable machine is worth every fitness freak’s serious consideration if they are looking to achieve a full-body workout without spending a huge amount on multiple gym equipment.

Also known as a cable pulley or cable crossover machine, this device allows you to carry out literally an infinite variation of workouts suitable for every fitness category, starting from beginner to the competition level.

The versatility in functions and intensity it offers are incredible, and there are not many machines that can match the same. A functional trainer is like a swiss army knife that is beneficial in every training type, no matter it’s to build muscle or endurance.

Including this multipurpose equipment to your home gym will add enormous diversity to your training routine.

However, before you jump right into a functional trainer session, you must realize that you should adapt the process using weights that you can continue with for eight or more reps. Using excessive weights might seem tempting, but then you run the risk of straining yourself.

Here are the five best functional trainer cable machine exercises that will help you to accomplish your fitness goal a lot faster.

5 Best Functional Trainer Cable Machine Workouts

1. Cable Pec Fly

For a cable pec fly, positioning your body with the cables is key to do it the proper way to get maximum benefits. First, ensure the cables to be at a 45-degree angle.

Start with a minimal weight if you’re trying it for the first time as your movement might cause injury to your shoulders if you have bad mobility.

Place one foot ahead of the other like an athlete, arch the elbows a bit, and pull both the cables together at the same time.

2. Standing Single Arm Cable Row

This workout will strengthen your back area, and requires one cable. You want to set the cable to the height of your mid-torso while standing a few feet away from the cable.

If you’re using your right arm, stand with the left foot ahead. Now pull the cable back using your core and try not to compensate with any other part of your body.

3. Standing Single-Arm Press

It’s similar to the cable row except here you press the cable instead of pulling the same towards you.

In this case, the cable column and the hand you’re holding the cable with are behind you and your whole body leaning ahead over your foot.

Now engage your core area and punch the cable holding hand, which you want to be aligned with your shoulder, forward.

4. Triceps Extension

You can do this both ways while standing facing away from the cable column or facing it. When you’re facing away, it would be like throwing a basketball overhead. It will stretch the tricep a bit more than the cable facing stance; however, both workouts are great and can be done in the same session.

While keeping your hands close to your side, try to push them down. To achieve more tricep engagement, flare the wrists outward at the end of the motion.

5. Diagonal Wood Chops

If you can imagine the cable as an ax and the diagonal lumberjack movement during a wood chopping process, you’ve almost got how it works.

Here the twisting movement must engage the torso while rotating your hips at the same time, like swinging a baseball bat or a golf club.