TRAINING
FOCUS:
CABLE EXERCISES
Network’s education manager, Alisha Smith, selects three cable exercises to
target the legs, back and chest.
Cable pull through
High-cable chest press, overhand grip
Target: legs
Equip: cable machine, handle attachment
Level: beginner, intermediate, advanced
Target: chest
Equip: cable machine, handle attachment
Level: beginner, intermediate, advanced
Start: stand facing away from a low cable,
with feet spaced shoulder-width apart,
knees bent slightly, and bent over at the
waist with torso parallel to the floor. Arms are
extended down and back between the legs,
holding a single handle.
Action: keeping the back straight, and the
elbows extended, pull the handle up in front
of the body to shoulder height by extending
the knees and hips, and raising the arms.
End: return the handle to the start position
by lowering the arms, bending over at the
waist, and slightly bending the knees.
Start: stand facing away from cable system,
bent over at waist so the trunk is 90 degrees
from vertical, and with cables raised high.
The upper arms are raised out from the
sides, with elbows bent 90 degrees, and
hands at sternum level holding two handle
attachments with palms facing down.
Action: move the handles down and together
at body midline by extending the elbows.
End: return the handles back to the starting
position by bending the elbows.
High-cable, straight-arm pull
down with handle attachment
Target: back
Equip: cable machine, handle attachment
Level: intermediate, advanced
Start: stand facing cable system with cables
high, arms extended above shoulder height
and holding two handle attachments with
palms facing down.
Action: keeping the elbows rigid, pull the
handles down to waist level.
End: return the handles to the starting
position by raising the arms back above
shoulder height.
Watch videos of these exercises – and hundreds more – at
networkinteractive.com.au
As a Network Member you have full access to Network Interactive’s vast exercise video library,
client-specific training and running programs, training logs, fitness assessments, nutrition guides,
injury prevention tools and more. If you need assistance accessing Network Interactive, please email
[email protected]
24 | NETWORK SPRING 2014