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Building strength and muscle starts with establishing a solid fitness routine. Considering the fact that you naturally lose lean muscle mass as you age, strength training can increase and preserve your muscle mass, while improving your bone strength and improving your overall quality of life, explains the Mayo Clinic. . Using a cable machine is a great habit to incorporate into your resistance training, and we’ve got just the exercises to do it.
Tiffany Hamlin, national director of group fitness for World Gym, shares with us the five easiest cable machine exercises to build strength and muscle. Hamlin tells Eat this, not that!“It’s important to use proper form and start with a weight that’s appropriate for your fitness level. As you build strength and muscle, you can gradually increase the weight to continue to build your fitness level. challenge. Incorporate these cable machine exercises into your resistance training routine, and you’ll be well on your way to building strength and muscle.”
So keep reading to learn all about Hamlin’s most recommended cable machine exercises for strong, sculpted muscles. And then don’t miss the best bodybuilding workout for stronger muscles after 40.
Cable Bicep Curls
The cable bicep curl will activate your biceps. For installation, you will stand in front of a cable machine and grab the cable handle using a hand grip. Make sure your elbows stay close to the sides of your body as you curl the weight up to your shoulders. Then, gradually lower the weight back to the position you started in.
Tricep Pushdown Cable
Cable triceps pushes will target your triceps. To set up, Hamlin instructs, “[Attach] a straight bar to the cable machine and [stand] in front of her. Grasp the barbell in an overhand grip and push the weight toward your thighs, then slowly release it to return to the starting position.
Cable Row
The cable rows will target your back. To install, stand in front of the cable machine and grasp the handle using an overhand grip. Pull the weight toward your chest, while keeping your elbows close to each side of your body. Then, gradually release the weight to return to the starting position.
cable fly
The cable fly will activate your chest. To set up, Hamlin instructs, “[Attach] a cable handle on each side of the cable machine and [stand] in front of her. Grasp the handles and bring them together in front of your chest, then slowly release them to return to the starting position.
Cable cut
Finally, we’ll finish with the cable cutter, which will target your obliques. Position your body to the side of the cable machine and, with both hands, grasp the handle. Pull the weight down and then across your body before gradually releasing it back to the starting position.
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Alexa Mellardo
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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