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Fresh, Fit and Healthy Fitness  

Muscle Up With Cables


By Tom Bonanti

 

Muscle Up With CablesVariety is the spice of life, at work, during play, in the bedroom and at the gym. Variety is also a key element to keeping your workouts exciting, challenging and effective. Although free weights should compromise the basis of any real man’s workout, machines still have their place. One of the oldest and most basic, the cable machine, is the very best. I like to combine a cable exercise with free weights to beef up the muscle group(s) I am targeting that day. Try a few of these exercises and I think you’ll be impressed with the results.

 

Bent-over cable raises work the entire shoulder-deltoids area and allow you to target the rear head of the deltoids. Stand adjacent to a low cable, bend over and grasp the handle palm up across your body with the right hand. With the left hand on the left knee for support, raise the right arm up and out to the side until almost parallel to the floor. Pause, then lower to starting position without letting the weights touch between repetitions. Perform 10-12 reps, then turn around and grasp the handle with the left hand for another set. Complete 3 alternating sets of 8-12 reps with each arm.

 

One arm pec-chest cable crosses are great for isolating each set of pecs – right and left sides – alternately. Stand adjacent to a high cable and grasp the handle palm forward in the left hand, the arm bent. Now pull down and across your chest. Pause, then return to starting position once again without letting the weights touch between reps. Perform 8-12 reps, then turn around and grasp the handle with the right hand for another set. Complete 3 alternating sets with each arm.

 

Pump up biceps with standing curls. Stand facing a low cable and grasp a short bar or you can also use a rope by grasping it on either side. Keeping arms slightly bent, proceed to curl up and squeeze until biceps meet forearms. Pause then lower to starting position without letting the weights touch between reps. Perform 3 sets of 8-12 reps and feel the burn!

 

Kneeling cable curls will give those triceps the attention they require. Kneel adjacent to a high cable, grasping the handle palm up with the right hand. Beginning with the right elbow against the right knee, arm bent at a 90 degree angle, and the left hand on the left knee for support, proceed to pull down with the right hand until the arm is nearly straight. Pause then return to starting position and don’t let the weights touch between reps. Perform 8-12 reps, then turn and grasp the handle with the left hand for another set. Complete 3 alternating sets of 8-12 reps with each arm.

 

These and many other cable exercises are effective and they’ll allow you to target the muscle group you want to blast that day. Keep the zest in your workouts by trying new things – watch, observe, and read Mark Magazine for more tips every week. Any questions about the above exercises? Give me a holler at TrainerTomB@aol.com.


Fresh Fit and Healthy
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.