STRENGTH TRAINING

Cable Exercises a la Carte

Photo Credit: Nicolas Smith
SHOULDER CABLE EXERCISES

Diagonal Raise
Attach a handle to the cable on the lowest setting, and stand next to the machine, parallel with the line of the cable. Grasp the handle with the hand further away from the machine, and hold the handle with your palm facing toward your body. Slightly stagger your feet for balance, with the foot nearer the machine slightly behind the other foot. In a single fluid motion, bring the hand holding the cable diagonally out and across in front of you, making a wide arc from low to high. Do not allow your body to twist to follow the direction of the cable, and lift only as high as your shoulder flexibility will allow (typically just above shoulder level). Repeat for 10 on one side, then turn around to switch arms and repeat for 10 on the second side.

Lateral Raise (not pictured)
Attach a handle to the cable on the lowest setting, and stand next to the machine, parallel with the line of the cable. Grasp the handle with the hand further away from the machine, and hold the handle with your palm "neutral"—as though your arm were hanging at your side, with the palm in. Slightly stagger your feet for balance, with the foot nearer the machine slightly behind the other foot. Engage your abs as you lift the arm with the cable straight out to the side, keeping the arm extended as you lift, and coming only as high as shoulder level. Then lower back to the starting position, without letting the weight plates touch between repetitions. Repeat for 10 and then turn around to switch sides for another 10 lateral raises on the other arm.

Cable a la Carte Quick Links
  1. Program overview
  2. Chest Exercises
  3. Tricep Exercises
  4. Back Exercises
  5. Bicep Exercises
  6. Shoulder Exercises
  7. Leg Exercises