cable pull - cross over

Cable pull - Cross Over - perfect for cable flys

The cable pull - one of the most popular fitness equipment for many athletes and sports enthusiasts. Can be found in every gym, Crossfit box or even home gym. Nowadays there are compact cable pulls that are designed to save space and are therefore perfect for use at home. Almost all isolated strength exercises can be performed on a cable pull station . Chest, biceps, triceps as well as shoulder and leg exercises are particularly important for athletes. But what is a cable pull? How do you train on a cable pull station? Which cable pull is suitable for my application and which model should I buy? Many of our customers ask themselves these questions - motion sports will address the most relevant purchase criteria below. If you are still unsure, contact our customer service - info@motionsports.de .

What is a cable pull?

The classic cable pull is a fitness device that consists of an adjustable cable pull system. This system consists of a frame with two vertical square tubes. These square tubes are equipped with adjustable cables and can be adjusted in height. The cables are equipped with weight blocks as standard - there are now also plate load models. The square tubes are usually connected by another square tube. In most cable pull stations, this square tube is equipped with a pull-up bar to enable further training options. The cable pull works on the basis of the pulley mechanism . The adjustable pulleys are connected to the cables of the cable pulls . The cables end in the weight blocks or plate load sleds. When an athlete pulls on the cables, the weight block/plate load sled is raised. Thanks to the adjustment options, the athlete can individually set the desired resistance. The guided exercise and movement sequence is therefore perfect for isolated training applications. The cable pull station is therefore not only ideal for training beginners but also for professional athletes.

Fitness Training with the Cable Pull - Advantages

The greatest advantage of a cable pull is its flexibility and its many possible uses . It is therefore no wonder that the cable pull station in a gym is usually occupied and is very popular among athletes. All muscle groups can be trained on the cable pulls. Not only the upper body can be trained with the help of various handles , but the legs and stomach can also be worked with the appropriate accessories. The right weight/resistance can be set for every fitness level. The cable pull station enables a smooth and controlled movement sequence . This results in a constant and safe muscle contraction and minimizes the risk of jerky or unwanted movements. Ultimately, you can train with a lot of muscle feeling and the risk of injury is sustainably minimized. The controlled movement sequence enables less strain on the joints. Due to these properties, the cable pull is often used in so-called super sets - for example, after a heavy bench press set, the athlete goes to the cable pull to perform isolated cable flys in order to put maximum strain on the pectoral muscles. Cable pull stations can not only be used bilaterally, but are also excellent for unilateral training . Unilateral means that you specifically train one side of your body - such as the triceps of your left arm. This type of training allows you to balance out any imbalances.

Benefits of isolated cable exercises

Constant resistance: A major advantage of the cable pull is the constant resistance during an exercise. Unlike with free weights, where the resistance varies depending on the lever arm, the resistance with the cable pull remains constant. This allows for an even muscle load throughout the entire movement.

Versatility: Cable pull stations offer a variety of exercise options, attachment options and the use of a wide variety of pull handles and pull rods . Choose your preferred grip and contract the selected target muscle as best as possible. The versatility and flexibility of a cable pull is essential in every workout routine.

Isolation and control: Cable pull exercises allow for precise isolation of selected muscle groups. This is particularly useful in supersets to stimulate the muscle to the maximum. The isolated strength exercises can be trained very well based on muscle feeling. Due to these properties, the cable pulls are used in rehabilitation centers or generally to counteract muscle imbalances.

Cable pull for wall mounting - for strength training at home

The cable pull is particularly popular - hardly any athlete wants to do without this machine in their workout routine. The cable pull tower should also be part of the fitness equipment in your own home gym. However, many home strength athletes do not have large training areas, which is exactly where our wall-mounted cable pull comes into play. The power station impresses with an ultra-flat design with a depth of 11 cm. The flat design does not compromise on running properties and muscle contraction. Special, stretch-free pull ropes and ball-bearing aluminum rollers ensure silky-smooth pulling training. The swiveling roller units can be adjusted extremely easily to 26 different heights, offering maximum exercise variety. Our recommended model has an innovative mirror cover made of acrylic gas, so you always have 100% control over your exercise execution. Thanks to 2 x 60 kg plug-in weight blocks in fine 2.5 kg increments, you can always find the perfect weight load for highly effective training stimuli.

Cable pull station - exercises for home and in the gym

Many different exercises can be performed with a cable pull station. There are basically no limits, so let your creativity run wild. Note: When performing the exercise, you should always have a positive muscle feeling and healthy muscle contraction. If an exercise doesn't feel good or you feel pain, stop the exercise immediately. Below we have listed some effective exercises on the cable pull with a focused target muscle. Get inspired and get started with your cable pull workout!

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

2. Lat pulldown on the cable pull - Target muscle: Latissimus Dorsi

3. Rowing on the cable tower - Target muscle: Lower back

4. Biceps curls on the cable pull station - Target muscle: biceps

5. Triceps press on the cable pull station Target muscle: Triceps

For more exercise examples, check out the free ATX Fitness app .

Tips for after purchase & care instructions for your cable pull

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

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

3. Supersets: By combining basic exercises with supersets, your training becomes more challenging, intense and effective. For example, do a set of cable flys on a cable tower between each set of bench presses.

4. Variation of the pull bars and handles: Vary your training handles and grip positions to stimulate your muscles in new ways.

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

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

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