Best Beginner Pull Day Workouts With Cable Machines

The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.

How to do it

1. Sit on the bench and place your feet on the foot plates.
2. Hold the handle with both hands, keeping your back straight.
3. Pull the handle towards your torso while leaning back slightly.
4. Squeeze your shoulder blades together at the end of the movement.
5. Slowly return to the starting position while maintaining tension in your back.

The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.

How to do it

1. Attach a bar to the pull-down pulley and grip it with your hands shoulder-width apart, palms facing forward.
2. Sit upright on the seat, placing your knees under the adjustable pad.
3. Engage your core and keep your spine straight.
4. Pull the bar down towards your chest by bending your elbows, leaning back slightly.
5. Slowly return the bar to the starting position.

The Reverse Grip Pull Down is a back exercise that mainly works the lower lats and biceps. Using an underhand grip is gentler on your wrists and elbows, making it great for building strength and thickness in your back.

How to do it

1. Sit up straight and place your thighs under the support pads.
2. Grab the pull down bar with your palms facing you.
3. Pull the bar down towards your upper chest by bending your elbows.
4. Slowly return to the starting position.

The 1/2 Kneeling Shotgun Row is a great exercise for strengthening your back, shoulders, and core. It is done in a half-kneeling position using a cable machine, helping to improve muscle balance and posture while stabilizing your body.

How to do it

1. Kneel in front of the cable machine with one knee on the ground.
2. Set the cable pulley to your elbow height.
3. Position yourself in a lunge with the other knee forward for support.
4. Grip the cable with the hand on the same side as the grounded knee.
5. Ensure there is tension on the cable with your arm extended.
6. Engage your core and keep your back straight.
7. Pull your elbow to your side using your back, biceps, and rear shoulder.
8. Return to the starting position slowly.
9. Switch sides and repeat for the set.

The Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.

How to do it

1. Set the pulley to the lowest position and attach a bar.
2. Sit on the preacher bench, facing the pulley, about 2-3 feet away.
3. Press your chest against the pad and extend your arms to hold the bar.
4. With your upper arms resting on the pad, curl the bar up by bending your elbows.
5. Lower the bar back to the starting position after it touches your biceps.

The Cable Bicep Curl is an exercise that focuses on strengthening the biceps using a cable machine. It allows you to maintain tension on your muscles throughout the movement, which is great for building muscle mass.

How to do it

1. Set the cable anchor to the lowest height.
2. Stand with your feet hip-width apart and hold the handle with your palms facing up.
3. Bend your elbows to lift the handle towards your shoulders, keeping your elbows close to your body.
4. Slowly lower the handle back to the starting position.

The Overhead Cable Bicep Curl is an exercise that strengthens your biceps using cable resistance from an overhead position. This movement keeps constant tension on the biceps, helping to build muscle and improve their shape. It's great for beginners wanting to focus on arm definition.

How to do it

1. Set the cable machine to the highest position.
2. Stand in front of the machine and grab the handle with both hands, palms facing you.
3. Keep your arms parallel to the ground.
4. Curl the handle towards the top of your head, keeping your elbows still.
5. Pause at the top for a moment, feeling the tension in your biceps.
6. Slowly lower the handle back to the starting position while still engaging your biceps.
7. Keep your core tight and avoid leaning back.

Cable Rope Hammer Curls are a great exercise for strengthening your biceps and forearms using a cable machine. They help build arm size and enhance grip strength while keeping your palms facing each other for a unique variation of standard curls.

How to do it

1. Set the cable machine to the lowest pulley position.
2. Attach the rope handle to the cable.
3. Grip the rope with palms facing each other.
4. Step back from the cable machine to create tension.
5. Engage your core, keep your back straight, and chest up.
6. Pull the rope towards your chest using your biceps.
7. Slowly return to the starting position while maintaining tension.

The Single Arm Lat Pulldown is an exercise that targets your back muscles while also helping with core stability. By using one arm at a time, it allows for better stretching and muscle balance in your back.

How to do it

1. Attach a handle to the pull-down machine.
2. Sit upright and place your knees under the adjustable pad.
3. Grab the handle with your left hand in an overhand grip.
4. Keep your core tight and back straight.
5. Pull the handle down towards your ribcage, leaning back slightly.
6. Return to the starting position and repeat with your right arm.

The Straight-Arm Pulldown is a back-targeting exercise. It helps you focus on your back muscles without using your biceps, and you can adjust your grip to target different areas of your back.

How to do it

1. Set the pulley to the highest position with a straight bar attached.
2. Stand back 1-2 feet with your feet shoulder-width apart.
3. Extend your arms with slightly bent elbows and hold the bar above your head.
4. Bend your hips slightly to lean your torso forward.
5. Engage your core to maintain a straight back.
6. Pull the bar down toward your hips while keeping your arms straight.
7. Return the bar to the starting position.

The Single Arm Cable Bicep Curl focuses on strengthening your biceps using one arm at a time. This helps equalize strength between both arms and engages your core for better posture.

How to do it

1. Set the cable to the lowest position.
2. Stand tall with your feet shoulder-width apart, facing the cable machine.
3. Grab the handle with one hand using an underhand grip, keeping your arm at your side.
4. Bend your elbow to curl the handle up towards your shoulder, keeping your elbow close to your body.
5. Lower the handle back to the starting position and repeat on the other side.

The Behind the Back Cable Bicep Curl targets your biceps by using a unique angle for better contraction and muscle growth. This exercise helps improve the look of your arms and builds strength effectively.

How to do it

1. Stand with your back to the cable machine and place one foot slightly in front of the other.
2. Hold the cable handle behind you with your palm facing down.
3. Curl your arm forward, squeezing your bicep and keeping your shoulder back and elbow close to your body.
4. Pause briefly at the top, then slowly lower the weight back down, still focusing on your bicep.
5. Keep your core tight and maintain good posture throughout the exercise.

The Cable Double Bicep Curl is an exercise that isolates the biceps using a cable machine, providing more control and helping to balance strength between both arms. This variation in arm position allows for diverse workouts, enhancing your bicep training.

How to do it

1. Set the cable anchors at shoulder height.
2. Stand between the anchors and hold the handles with palms facing up.
3. Curl the handles towards your head while flexing your biceps.
4. Slowly lower the handles back to the starting position.