Cable Guy
February 2nd 2007 15:09
tigerdirect
Most modern gyms have a set or two of cables which with a dizzying array of handles and bars allow members to do a wide variety of useful movements. Cables are a god-send for certain kinds of movements and at the same time the locus for more poor form and ill-considered training than practically any other in the gym. Here is a list of excellent uses for cables and how to screw up each of them:
I love cables for trapezius work. Put the clip on the floor level attachment.Then place a short ,straight bar on the clip. Grab the bar with an overhand(narrow) grip,stand up straight your hands, and pull the bar up under your chin. (Weight is relative to you, of course.) Once you have reached the top of the movement, let the cables down slowly or you will crash the stack. That's actually the genius of this movement. You have to practice a slow concentric movement or the weight will crash the stack and you will meet the manager! How to screw this up? If you position your feet too far from the bottom of the cable you will use your back to lift the weight, not your traps.
Cables are a superior chest builder-outside and inside pectorals. Put a handle on each upper attachment and stand in the middle of the apparatus. Grip the handles and bring them together to your belt line so that your knuckles contact and slowly return to the starting point. You should have your arms positioned so that you look like you are assuming Arnold's "most muscular" pose, made famous by Hans and Fritz on SNL.
for your cable needs!
The most common use for cables is as a triceps machine. Stand as close to the cable as you can. Place a short, straight bar on the upper attachment. Reach out with both hands and hold the bar with a narrow and downward facing grip. Secure your elbows against your rib cage so that your arms form a 45 degree angle. Lower the weight until your elbows are completely locked out at the bottom and slowly return to the start. Maintain a straight back and stay close to the cable. How to screw this up? 1) Position your feet at some distance from the cable and let your back assist the triceps. 2) Stand very close but roll your shoulders forward and allow your shoulders and back to assist the triceps.
Finally, a cable movement that is just plain screwed up. Put handles on each upper attachment,stand directly in the center of the apparatus,bend over at the waist, and bring the handles together. Unless you use the whole stack of weights you will doing a waste of a would-be back movement. Your servant, as always.
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