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Muscle Up With Cables By Tom Bonanti
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.  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. |
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Variety
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.