Best Upper Body Workouts With Cable Machines To Get Lean And Burn Fat

Cable Crunch is an exercise that strengthens your core using a cable machine instead of just your body weight. You perform it while kneeling, allowing for greater control over the resistance and direction of the movement.

How to do it

1. Set the cable pulley to the highest position and attach a rope.
2. Kneel upright and hold the rope ends, placing the base on the back of your neck.
3. Bend forward at the hips until your torso is parallel to the floor, then curl your ribs towards your hips.
4. Return to the starting position.

Cable Russian Twists are a core exercise that strengthen your obliques using a cable machine and a stability ball. This move challenges your balance and engages your entire core for better strength and stability.

How to do it

1. Sit on a stability ball with a cable pulley at shoulder height, one foot away, holding the handle.
2. Walk back until your shoulders are on the ball, with knees bent at 90 degrees.
3. Hold the handle with both hands at the center of your chest. Keep your hips still and rotate away from the pulley.
4. Rotate as far as you can while keeping your hips stable, then return to the center and switch sides.

The Cable Wood Chop is a great exercise that works your obliques and core, helping to build strength and stability while mimicking natural movements. It's beneficial for everyday activities and athletic performance, using a cable machine for consistent tension.

How to do it

1. Adjust the cable pulley to the highest setting and attach a handle.
2. Stand facing the pulley with your right side slightly turned towards it, feet shoulder-width apart.
3. Grab the handle with both hands, your left arm reaching across the body.
4. Engage your core and rotate your arms down towards your outside knee, keeping your spine neutral.
5. Return to the starting position in a controlled manner.

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 Cable Rope Tricep Extension is a great exercise to specifically strengthen your triceps. Using a cable machine allows for better control and consistent tension, making it ideal for adjusting weights easily and performing high-repetition sets.

How to do it

1. Set the pulley to the highest position and attach the rope.
2. Hold the rope with your palms facing each other, elbows at your sides, bent at 90 degrees.
3. Engage your core and keep your back straight.
4. Extend your arms by straightening your elbows while keeping them close to your body.
5. Return to the starting position by bending your elbows.

The Cable Tricep Pushdown is an exercise that works the triceps, the muscles at the back of your arms. Using a flat bar allows you to keep your palms facing down, helping to stabilize your wrists as you perform the move.

How to do it

1. Set the pulley to the highest position with a straight or angled bar attached.
2. Grip the bar with your palms facing down and elbows bent at 90 degrees, close to your body.
3. Keep your core tight and your shoulders back.
4. Push the bar down by extending your elbows, keeping them close to your sides until your arms are straight.
5. Return to the starting position by bending your elbows back.

The Cable Front Raise is a shoulder exercise that targets the front deltoids while providing consistent resistance using a cable machine. This helps build shoulder strength and definition while also engaging the core for stability.

How to do it

1. Adjust the cable machine pulley to its lowest setting and attach a bar.
2. Stand facing away from the machine with the bar between your legs.
3. Place your feet shoulder-width apart and slightly bend your knees.
4. Grab the bar with an overhand grip and pull it to your hips, feeling tension in the cable.
5. Engage your core, keep your back straight, and look forward.
6. With your arms nearly straight, raise the bar to eye level in an arc by using your shoulders.
7. Hold the raised position briefly before returning to the starting point with control.

The Single Arm Cable Press is a great exercise for strengthening your chest, shoulders, and triceps. It helps identify and fix strength differences between your arms while mimicking the motion of throwing a punch, making it useful for combat sports.

How to do it

1. Set the cable machine's pulley at solar plexus height.
2. Attach a handle to the cable.
3. Stand in front of the machine with one hand in line with the handle.
4. Hold the handle in one hand with your palm facing in.
5. Step away until there is tension in the cable.
6. Get into a slight lunge position.
7. Engage your core and keep your back straight as you look forward.
8. Extend the arm not holding the handle in front of you and bring the handle arm to your side at chest height.
9. Push the handle forward as if throwing a punch, while pulling your other arm back.
10. Pause for a moment, avoiding twisting your body.
11. Return to the starting position with control and tension.
12. Repeat on the other side.

The Tricep Overhead Extension with Rope is a great exercise to strengthen your triceps. Using a cable machine allows for better control and keeps tension on the muscles throughout the movement for effective results.

How to do it

1. Attach a cable rope to the pulley at shoulder height.
2. Stand facing away from the pulley and grip the rope with your palms facing each other.
3. Bend slightly forward with your back straight and your chest up, positioning one foot forward.
4. Extend your arms straight above your head, keeping your elbows close to your ears.
5. Slowly bring your elbows back to the starting position.

The Cable One Arm Underhand Tricep Extension is a focused exercise targeting the triceps. Using an underhand grip helps keep your elbow close to your side, allowing for better control and balance when working each arm individually.

How to do it

1. Stand next to the cable machine with one arm aligned to the cable.
2. Grab the handle with your palm facing up.
3. Extend your arm down by straightening your elbow, keeping your elbow close to your side.
4. At the bottom, rotate your arm so your palm faces in toward you and pause briefly.
5. Slowly return to the starting position, keeping tension in your tricep.
6. Engage your core, keep your elbow steady, and keep your wrist straight throughout the exercise.

The Cable One Arm Tricep Side Extension is a focused exercise that primarily targets the triceps. Doing it one arm at a time helps ensure even strength and allows for a unique movement angle that activates the muscles differently than standard tricep exercises.

How to do it

1. Stand next to the cable machine, slightly behind the cable path.
2. Reach up and grab the handle with the hand farthest from the machine, palms facing you.
3. Keep your elbow at your side and press the cable down and across your body using your triceps.
4. Pause for a moment at the bottom of the movement.
5. Slowly return to the starting position, keeping tension in your triceps.
6. Engage your core, keep your shoulders back, and maintain good posture throughout.

The Single Arm High Cable Tricep Extension targets the triceps for better arm definition. Using the cable machine allows for a full stretch of the tricep muscles, promoting growth and strength.

How to do it

1. Stand with your back to the cable machine in a staggered stance, with your active arm aligned with the cable.
2. Grab the handle with one hand, keeping the cable over your shoulder.
3. Push the handle forward, fully extending your arm while keeping your elbow and shoulder locked in place.
4. Pause at the end, feeling the tension in your tricep.
5. Slowly let the handle return to the starting position, maintaining good posture and engagement in your core.

The Cable Underhand Tricep Pushdown targets the triceps, especially the inner part, using an underhand grip. It's great for improving arm strength and definition while providing consistent resistance through the entire movement.

How to do it

1. Stand facing the cable machine with feet shoulder-width apart and knees slightly bent.
2. Hold the bar with palms facing up.
3. Push the bar down, keeping elbows locked at your sides.
4. Pause briefly at the bottom, engaging your triceps.
5. Slowly return to the starting position, maintaining tension in your triceps.
6. Keep good posture: engage your core, shoulders back, and chest up.

The Balance Trainer Cable Crunch with Side Bends strengthens your core and tones your obliques using a balance trainer and cable machine. This exercise challenges your stability while focusing on your side muscles, improving overall core strength and definition.

How to do it

1. Set the cable machine to the lowest position and adjust the balance trainer between the cable arms.
2. Sit on the balance trainer with your knees bent and feet flat on the floor.
3. Lie back on the balance trainer, hold the cable handles, and extend your arms down towards the insides of your thighs.
4. Crunch up by pulling your ribcage towards your hips, raising your upper back off the trainer.
5. Return to the starting position and move the handles to the sides of your torso.
6. Crunch to the right, reaching for the right handle, then repeat on the left side before returning to the start.