A cable pulley machine is a versatile piece of exercise equipment that can be adjusted to target every major muscle group in the body. This machine is advantageous because of the wide variety of exercises that can be performed on a single machine. Most machines, on the other hand, typically allow for just one or two exercises. When beginning on a cable pulley machine, select light weight and perform two to three sets of 12 to 15 repetitions per exercise.
Perform this simple exercise to increase strength and endurance in your triceps and multiple muscles in the back. Adjust the pulley to about chest height, and attach a bar to the end. Stand with your feet about shoulder-width apart and grasp the handle with an overhand grip. Pull the handle down by extending your elbows as far as you can. Slowly allow the weight to return to the starting position.
This classic cable exercise targets multiple muscles in the back as well as the biceps. Place a weight bench in front of the machine and assume a seated position. Place your feet about shoulder-width apart on the platform and reach forward to grasp the handles by bending your knees. From this reached position, extend your back away from the machine, keeping your arms straight. When you have leaned back as far as you can, pull the handle into your chest with your arms. Allow the weight to return to the starting position by extending your elbows and then leaning forward,
Cable Chest Press
Perform this exercise to build strength and endurance in the pectoral muscles. Place a chair facing away from the pulley machine and adjust the attachments to about chest height from a seated position. Grasp both attachments, flex your elbows just below chest height, and press the attachments forward by extending your elbows. Slowly allow the weight to return to the starting position.
Cable Standing Fly
Use this exercise to target the pectorals and deltoids. Position yourself between a two-stationed pulley system and adjust the pulleys to their highest setting. Grasp the two opposing attachments and pull them together in front of your hips. Slightly bend at the waist and knees, and allow the weight to pull your arms back upward toward the machine while keeping your elbows bent. Keep your shoulders internally rotated throughout the exercise.