Your Complete Guide to the Cable Crossover Machine

You may have seen a wired connection in your gym or spa. It’s a great piece of equipment, some with a simple T shape and some with multiple accessories, making it a stylish car you can’t forget.

No matter what gym you have, a cable machine always has cables – or at least two pulleys with handles that you can pull up, down, cross, or diagonally (so many options!). Namely, this machine can work the whole body in many fitness programs, making it extremely useful for strength training. (Experts say it’s one of the few fitness machines that’s worth your time.)

This means that it is not entirely clear. Here you will find everything you need to know about using your cable transfer machine safely and efficiently.

Advantages of using a cable transmitter

It’s a little safer. “It’s a safety feature in a cable car because you’re never in a situation where the weight could fall on you,” says Don Saladino, coach and owner of Drive495 sports club. “Always pull it towards you or throw it back, so you can drop it and put it back on the shelf if something goes wrong.

It still works in your heart. Another great advantage of this machine is that you get a particular challenge with every move. “The cables force you to beat and stabilize yourself with so many unique little muscles,” says Saladin. “If the little stabilizers aren’t strong and you only strengthen the bigger muscles, people will explode their muscles and damage them.”

Take chest pressure exercises, for example, says Saladin. You will likely lie down and lift the weight off the ceiling with a dumbbell or barbell. While doing this on a pulley machine, stand straight (with two feet, moving, or even on your knees) so that your whole body is now working to support you. As your upper body gets heavier, pull in your glutes, quadriceps, hamstrings, and heart to keep it still. So you train your whole body in one session, which is hugely vital for athletic performance, he says. (See: Why Core Strength Matters Than Aesthetics)

This adds another dimension of resistance. If you are using a string device for these exercises, it is good to have energy during the movement. “With dumbbell movements, there’s a point in the movement where the muscles don’t tense,” says Saladin, like the upper chest. “But with the cable machine, you can create tension during training.”

It’s super customizable. Another advantage of the cable machine is that it can be customized, says Saladin. For example, it can be adjusted according to a person’s height; if you gain weight, you can quickly gain weight, and it is very versatile for various exercises (but more on that later).

The disadvantages of using a cable transfer machine

Aside from the fact that the machine is huge and heavy (it’s not just a home fitness machine), this job has some drawbacks.

It can just be that hard. First of all, while a pulley machine can help you build strength by adding more weight while the exercises seem more accessible, at some point, you will hit – or the pulley machine will be heavier. Saladin says it’s worse for bodybuilders than anyone who wants to build muscle. But even when you’re overwhelmed, it can hold you back.

Not suitable for fast and powerful work. Even if you are an athlete looking to accelerate, a pulley does not necessarily help you train in a particular category.

Not suitable for fast and powerful work. Even if you are an athlete looking to accelerate, a pulley does not necessarily help you train in a particular category. Let’s say you’re playing ball and need a more powerful throw, work your chest hard and fast during that throw. It is challenging to generate force when pushing or pulling because the weight of the rope machine rises, lowers, and lowers, which other pedestrians do not like. The same goes for runners who might be working on sprint mechanics, such as fast, strong knee runs.

This may be too much for beginners. If you are a complete beginner to training and are still learning to work with the correct movement and maintain the proper posture, it is probably best to start your first cable workout with an expert. “If you are a novice trainer, it is important to enlist the help of a certified fitness professional to make sure you are using the equipment safely and as intended,” said Jacque Crockford, American Council ACE Content Manager. For the movement. Then the trainer can tell you about stabilization and the muscles to work with. (See also Beginners Weight Training Course.)

The best (and worst) exercises with a cable machine

With the rope machine, you can do any pushing or pulling exercise, activating the whole body. These include squeezing the chest while standing, flying across the chest, pulling the bar down, and any line (standing, kneeling, or even bowing).

The pulley machine also works well for anti-twist exercises, such as the Pallof press, which increases the burn on the slopes and other essential stabilizers. It is also an excellent tool for exercising the body in various training plans. For example, you can move in rows by standing up and pulling the cables towards your chest. Or move the line up and down to exercise the muscles from a different angle. “I like to stretch the component from different angles,” says Saladin. “If you always pull the cable at the same angle, you only get more potent on a moving plane. (See: Why You Need to Move Sideways During Exercise)

For more variety, you can easily change your posture for a wide range of exercises, from swinging your chest to one side to resulting bicep curves to wood shaving at the knees. “Due to the location of the cable resistance, this type of device allows for flexibility in motion patterns with constant resistance,” says Crockford. “Most cable machines can stand, sit, kneel and lie down so that the whole body can be programmed for resistance.”

The cable machine also works well with compound movements and works with multiple muscles simultaneously. Take the buffet that focuses on core muscles and thighs or the anti-spin reverse throw that works your heart and legs – Crockford is the two favorites.

While you can do almost any type of exercise with a harness machine, there is one that can be annoying: cookies. Many people reach for the cable machine, hold the cables behind the wings, and slide towards the device, but this is probably not the best way to train the abs. “You pull the neck and follow the flexibility of the spine,” Saladin says. This usually contributes to posture and carries a greater risk of injury than the expected reward. Follow the anti-twisting movements (similar to those inside a rope) to tighten your heart.

Cross-cable machine training

Select an activity from each category (muscle group) below to perform a complete exercise with the crossover cable. Do 6 to 12 repetitions in 3-4 rows.

Four wheels:

crouched cable

Cut the cable in half.


Permanent failure

Cable (hip joint)


Single bowel pressure (position can be changed)

flying chest

Back to:

standing line

Knee under the bar


Preas Palof

Cut the wood