How To Use A Cable Machine (With Zero Confusion)

Dumbbells, kettlebells, medicine balls, booty bands - these are all grab-and-go pieces of gym equipment with hardly anything to figure out. A cable machine on the other hand with all its moving parts and attachments? The intimidation or confusion factor can naturally be so much higher.

Head Trainer Kayla Itsines totally gets it, but says it’s not as complicated as it looks, and when there is so much you can do with a cable machine in the Sweat app (no matter what fitness level you’re at), we want you to feel empowered to use this machine without hesitation.

For a video guide, we LOVE this helpful tutorial from Kayla.

How to use a cable machine

Although every cable machine is slightly different, here’s what you can generally expect to find.

The main parts:

• Weight stack: This is the tower of weights you’ll be lifting. Select your preferred resistance by pulling the pin out of the stack when the machine is stationary and sliding it back into the stack at the weight you want. Placing the pin at the top of the stack is the lightest option, while the heaviest and most difficult would be having it at the bottom of the stack.

• Cable & pulley: The cable runs through a pulley system that you can adjust up or down to change the angle and height of your attachment. Just pull the lever or knob, slide the pulley up or down to the height you want, and lock it back in place. You might have it set high on the pole for overhead tricep extensions, in the middle for cable rows, and at the bottom for glute kickbacks.

• Attachments: These are the fun bits you attach to the machine for each unique exercise. Common attachments include a rope (great for tricep pushdowns), handle (for rows or side raises), a bar (for bicep curls), or ankle straps for leg exercises. You simply open the carabiner on the cable and clip on your attachment. Nothing fancy or complicated!

Why has my machine got two weight stacks?

If you’re using a dual cable machine, you’ll have two pin-loaded weight stacks, two cable and pulley systems and two carabiners for attachments. You can use just one side, there’s no obligation to use both at once, but they’re great for chest press or crossovers.

The benefits of training with cable machines

Free weights such as dumbbells, barbells, kettlebells and medicine balls are all amazing pieces of equipment to add extra resistance and build your strength, but the versatility of a cable machine is what makes it so unique.

Reasons we love cable machines:

• Beginner friendly: You can start with light weights and perform very simple exercises until your confidence and strength has increased.

• Versatile: You have an abundance of options when it comes to exercises, weight and attachments, making for effective full-body training, fun workouts and progressive overload. You could have an incredible workout without even leaving the cable machine!

• Time under tension: A cable machine will put your muscles under constant tension throughout the movement, unlike exercises with free weights where there is often reduced resistance at the top or bottom of the movement. This constant tension is great for building strength.

• Easy to track progress: Simply make a note of where the pin was for each exercise (which is very easy to do in the Sweat app) and you’ll be able to see what you lifted last time and celebrate your progress when that number bumps up!

Cable machine quick tips

Here’s what we suggest to get set up and moving with ease:

1. Grab the right attachment for your exercise and clip it to the carabiner.

2. Set the pulley height by pulling the handle/lever and moving it up or down. Feel free to test it out and readjust to get it right.

3. Choose your weight by moving the pin in the stack. No idea what weight is right for you? Put the pin at the very top of the stack (the lightest weight), test out the exercise and then adjust your pin accordingly. Again, you’re free to move the pin at any time so don’t feel pressure to get it right on your first rep. Just remember to only move the pin when the weight stack is fully stationary and all the plates are connected.

4. Perform your reps with good form and control (rather than speed, jerks or momentum), maintaining tension in your muscles throughout each rep and not letting the plates connect until the end of your set. Every exercise in the Sweat app includes a demonstration video if you need it! If you’re doing an exercise where you’ll be taking up some space (think glute kickbacks or woodchops), always double check you’re not about to accidentally punch or kick someone nearby with your next rep.

5. Let the plates come together gently when you finish each set, rather than letting go like it’s a balloon and the plates loudly crashing together.

6. Ask if you’re not sure! The staff in every gym are there to help, so if you’re confused about your machine, it’s not working how it should or you want a form check on an exercise, never hesitate to ask.

Your new favourite piece of equipment

Start light, have fun with different attachments, keep your movements smooth, but above all else - never fear the cable machine. It’s got so much to offer your strength journey and is so much easier to use than you might first think!