The cable rope attachment is extremely versatile. So much so, I have several trainer friends who carry their own in their gym bag in case wherever we’re going to lift doesn’t have one! Beyond the pushdown, curl, and pull, you can use it for variations in leg exercises, core movements, and upper body training. Let’s master these moves first though! Watch and read on for instruction.
3 Great Cable Rope Moves
Your triceps muscles consist of three heads, or points of origin: the medial, lateral, and long head. The most efficient way to train all three is using a full range of motion—just as you would with any other muscle group. And the trick to getting all three heads involved in the Triceps Pushdown is tilting your torso forward at a 30- to 40-degree angle, instead of standing straight up.
- Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand grip.
- Keeping your abs drawn in, back straight, and elbows in at your sides, push the rope down toward your thighs.
- As you push down, split the rope apart at the bottom and isolate the tricep muscle.
- Hold this position for a count and return back up to the starting position.
Your biceps consist of two heads, and hammer curls help build both the brachialis and brachioradialis in a way other curl variations simply do not. Attach the rope on the end of the cable machine so it gives you room to move, but assists your controlled motion. Working the brachialis is particularly important if you’re looking to beef up your guns. It will also build strength in the upper body for doing daily activities like picking up children, doing household chores, and lifting grocery bags!
Face pulls might be the most underutilized exercise out there. They serve as both an awesome muscle-building exercise and a highly effective movement for improving shoulder health and posture. They’re great for building rear delts, traps, rhomboids, and rotator cuff muscles. And they are one of the very best exercises for treating and preventing internal rotation of the shoulder joint—a.k.a. rounded shoulders. Face pulls will help to rotate your shoulders back into the proper position for better posture and decreased injury risk.
- Grab the rope attachment and set it at upper chest height
- Rather than gripping the rope from the top with your palms facing down like most people do, instead, grip it from underneath with a neutral hammer-style grip
- Keep your chest up, shoulders back and retract your shoulder blades
- Pull the rope back towards your face while at the same time imagining that you’re trying to pull the rope apart
- Pause in the fully contracted position and focus on squeezing your rear delts and upper back before returning to the starting position
Ready? Get out there and give the cable rope a try. Your muscles won’t be disappointed!