cable pull - cross over

Cable pull - Cross Over - perfect for cable flys

The cable machine – one of the most popular fitness machines among many athletes and sports enthusiasts. It can be found in every gym, CrossFit box, and even home gym these days. Compact cable machines are now available, designed to save space and therefore perfect for home use. Almost all isolated strength exercises can be performed on a cable machine . Chest, biceps, triceps, shoulder, and leg exercises are particularly popular among athletes. But what exactly is a cable machine? How do you train on a cable machine? Which cable machine is right for me, and which model should I buy? Many of our customers ask these questions – motion sports will address the most relevant purchasing criteria below. If you're still unsure, contact our customer service at info@motionsports.de .

What is a cable pulley?

The classic cable pulley system is a fitness device consisting of an adjustable cable system. This system comprises a frame with two vertical square tubes. These square tubes are equipped with adjustable cables and can be adjusted in height. The cables are typically fitted with weight stacks; plate-loaded models are also available. The square tubes are usually connected by another square tube. On most cable pulley stations, this second square tube is equipped with a pull-up bar to allow for additional training options. The cable pulley system operates on a pulley mechanism . The adjustable pulleys are connected to the cables of the cable system . The cables terminate in the weight stacks or plate-load carriages. When an athlete pulls on the cables, the weight stack/plate-load carriage is lifted. Due to the adjustability, the athlete can individually set the desired resistance. The guided exercise and movement sequence is therefore perfectly suited for isolated training applications. Consequently, the cable pulley station is not only ideal for training beginners but also for professional athletes.

Fitness training with the cable pulley station - advantages

Perhaps the greatest advantage of a cable machine is its flexibility and versatility . It's no wonder, then, that cable machines are usually occupied in gyms and highly valued by athletes. All muscle groups can be trained using the cables. Not only can the upper body be trained with various handles , but with appropriate accessories, legs and abs can also be targeted. The appropriate weight/resistance can be set for every fitness level. The cable machine allows for a smooth and controlled movement . This results in a consistent and safe muscle contraction and minimizes the risk of jerky or unintentional movements. Ultimately, this allows for training with excellent muscle feel and significantly reduces the risk of injury. The controlled movement also reduces stress on the joints. Because of these characteristics, the cable machine is often used in so-called supersets – for example, after a heavy bench press set, the athlete uses the cable machine to perform isolated cable flys to maximally challenge the pectoral muscles. Cable machines can be used not only bilaterally but are also excellent for unilateral training . Unilateral training means that you specifically train one side of your body – for example, the triceps of your left arm. This type of training can help you correct potential imbalances.

Advantages of isolated exercises on the cable pulley tower

Constant resistance: A major advantage of cable machines is the constant resistance throughout an exercise. Unlike free weights, where the resistance varies depending on the lever arm, the resistance on a cable machine remains constant. This allows for consistent muscle activation throughout the entire movement.

Versatility: Cable machines offer a wide variety of exercises, mounting options, and the use of different handles and pull bars . Choose your preferred grip and optimally contract your target muscle. The versatility and flexibility of a cable machine are essential in any workout routine.

Isolation and control: Cable exercises allow for precise isolation of selected muscle groups. This is particularly useful in supersets to maximally stimulate the muscle. These isolated strength exercises can be performed very effectively based on muscle feel. Due to these characteristics, cable machines are used in rehabilitation centers or more generally to counteract muscle imbalances.

Cable pulley for wall mounting - for strength training at home

The cable pulley system is incredibly popular – hardly any athlete wants to be without this machine in their workout routine. A cable pulley tower should also be part of the fitness equipment in your home gym. However, many home strength athletes don't have large training areas, which is exactly where our wall-mounted cable pulley system comes in. With its ultra-flat design, this power station boasts a depth of just 11 cm. This slim design doesn't compromise smooth operation or muscle contraction. Special, non-stretch cables and ball-bearing aluminum pulleys ensure silky-smooth cable training. The swiveling pulley units can be adjusted to 26 different heights with exceptional ease, offering maximum exercise variety. Our recommended model features an innovative acrylic mirror panel, giving you 100% control over your exercise form. Thanks to two 60 kg weight stacks in precise 2.5 kg increments, you can always find the perfect weight for highly effective training stimuli.

Cable pulley station - exercises for home and the gym

A cable machine allows you to perform a wide variety of exercises. Basically, there are no limits, so let your creativity run wild. Remember: You should always feel a positive muscle contraction and a healthy muscle contraction during the exercise. If an exercise doesn't feel right or you experience pain, stop immediately. Below, we've listed some effective cable exercises that target specific muscles. Get inspired and get started with your cable workout!

1. Cable Flies - Butterfly - Target muscle: chest muscles

2. Lat pulldown on the cable machine - Target muscle: Latissimus dorsi

3. Cable row - Target muscle: Lower back

4. Biceps curls on the cable machine - Target muscle: Biceps

5. Triceps extensions on the cable machine - Target muscle: Triceps

Tips for after purchase & care instructions

1. Movement execution: Slow, controlled movements are more effective than hasty and sweeping movements.

2. Appropriate weights and gradual increase: Choose a moderate weight and increase it gradually - for isolated exercises, it makes more sense to choose a higher repetition range.

3. Supersets: Combining basic exercises with supersets makes your training more challenging, intense, and effective. For example, do a set of cable flyes on a cable machine between each bench press set.

4. Variation of pull-up bars and handles: Vary your training handles and grip positions to create new muscle stimuli.

5. Regular cleaning: Clean your cable pulley station regularly to ensure long-term functionality. Pay particular attention to the pulleys. If they are not running smoothly, lightly oil them.

6. Checking the rope tension: The correct tension of the ropes ensures smooth exercise procedures.

motion sports recommends the ATX® Cable Pull Corner Station for strength training at home. For larger spaces or commercial use, we recommend the ATX® Cable Crossover Cable Pull Station .