7 Benefits of Cable Machines

Cable machines are one of the gold standards for gym equipment. The seemingly endless variety of attachments they come with and the movements they offer are why they’re always hogged at weight rooms and why everyone from bodybuilders to professional athletes regularly rely on them to reach new heights.

If you’re tired of waiting to use the lat pulldown during rush hour or just want to ditch the gym membership altogether, consider investing in a cable machine, like the all-in-one Force USA G20 trainer, for your home gym. In addition to the cables, this space-saving piece combines a power rack, functional trainer, Smith machine, leg press, chin-up station, and other strength-training systems for a killer total-body workout.

If you’re still thinking about taking the plunge, BarBend has teamed up with Force USA to give you the lowdown on all the benefits cable machines have to offer, whether you’ve been weightlifting for over a decade or just starting on your journey to getting stronger.

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7 Benefits of Cable Machines

• Cable Exercises Provide Consistent Tension
• You Can Adjust Them Easily
• They Allow for More Freedom of Movement
• You Can Train in a Variety of Ways
• They’re Ideal for Home Workouts
• They’re Effective for All Experience Levels
• They Allow for Convenient Progressive Overload

Cable Exercises Provide Consistent Tension

Barbells are great for heavy loading, while dumbbells are ideal for targeting muscle imbalances. But the cable machine excels in providing consistent tension for the body parts you’re working out. 

Tension refers to how your muscles are under consistent force or resistance throughout both an exercise’s eccentric and concentric motions. And as long as you’re not letting the weight stack drop (cough, gym etiquette rule #1, cough), cables provide steady resistance throughout the entire range of motion as you’re shortening and lengthening the muscle.

Because cable machines provide consistent tension rather than relying on gravity or momentum to push or pull weight, some can argue that they may help you build muscle more efficiently. 

In fact, one study found evidence that lifters who spent six seconds on the eccentric portion of reps on the leg press, as opposed to the group that spent one second on it, showed three times more protein synthesis 24 hours after the workout ended. This evidence shows that there could be greater muscle-building potential during the hours after finishing up a workout if you utilize more time under tension. (1)

You Can Adjust Them Easily 

Cable machines come with a whole host of adjustment features, from the actual cable height to the various attachments at your disposal. That means folks of varying heights, weights, limb lengths, and body compositions can find ways to adjust and use these machines more effectively. 

The Force USA G20 Pro Trainer, for example, has 21 different height positions that allow you to adjust vertically to accommodate your stature with just one hand. (Just move the adjustable pulley up or down to find that sweet spot.) And it’s just as easy to adjust the weight — just pull the pin out of one weight stack and into another. 

They Allow for More Freedom of Movement

The first step in using the cable machines is raising or lowering the pulley to adjust the starting point of the attachment, and its position will depend on your height or the exercise you’re performing. This nifty customization feature also opens up your workout to an array of possibilities, as the cable machine essentially allows you to set the range of motion for full-range compound movements and partial reps you might add to a burnout set. 

You can also use the cable machine at different angles, giving you a greater range of motion than other pieces of equipment and letting you hit muscles in different ways to completely sculpt your physique. (2) 

For example, you can set the pulley at the bottom for a full range of motion on standard cable biceps curls. Or, you can raise the pulleys for high cable curls to focus on the short head of the biceps. This translates to a nearly endless amount of movement possibilities. 

You Can Train in a Variety of Ways 

If you’re the type to change up your workout style every few months or share space with someone who does, cable machines are flexible enough to use on a range of training methods.

The starting point position is easily adjustable, so you can switch between movements in a HIIT-style circuit. And you can just as quickly change the weights by simply moving the pin to a different weight stack, making drop sets super convenient for bodybuilding-style workouts since you don’t have to grab another set of dumbbells or slip a weight plate off the barbell (talk about quick transition time). 

You can also target every major muscle group — think: legs, chest, back, arms, and even your core — with both compound and isolated movements. Hit your upper body with lat pulldowns, cable curls, face pulls, and chest flyes, and then crush your lower body with cable pull-throughs, kickbacks, lunges, and deadlifts. Additionally, you can switch between exercises in seconds — use the starting point at the bottom for kickbacks and curls or move it to the top for face pulls and triceps extensions.

They’re Ideal for Home Workouts

Home gyms are intimidating to even think about. They can take up a lot of space in your home while also putting a beating on your wallet when you factor in all the different weight plates, benches, and other accessories that go along with them. Cable machines, however, offer more options for full-body work in one spot, meaning you’ll likely save some cash and space in the long run. 

They’re Effective for All Experience Levels

In addition to being versatile and accommodating, cable machines come with user-friendly adjustments and safety features that are perfect for everyone, from beginners to seasoned lifters alike. 

For one, they require less skill than a barbell or free weights, giving you more control during an exercise because the weight follows a fixed path. Plus, their pins and quick-release levers make it easy to adjust weights and positions, while the pulley system provides a safety net that’s sort of like your personal spotter. 

So beginners can take a more guided approach through lifts like cable flyes, presses, and triceps extensions. At the same time, experienced gymgoers can use the dual 280-pound weight stacks found on the Force USA G20 all-in-one trainer to test their mettle on chest presses and other compound lifts. 

They Allow for Convenient Progressive Overload

Progressive overload remains king when it comes to making gains, and you really can only expect to reach your full potential if you’re consistently upping the weight (or reps) in your set. (3) Cable machines let you do just that without all the fuss. The weight stacks come with small weight increments (think five or 10 pounds) that let you gradually increase the weight you’re pulling as you progress. 

This is particularly great if you’re just starting out. You can confidently work your way up to heavier weights without having to go out and buy new dumbbells and plates every time you crush a new PR. Many cable machines, like the offerings from Force USA, also come with integrated weight stack band peg holders, so you can incorporate added resistance via bands if you need more of a challenge.

The Bottom Line

Cable machines are the do-it-alls of the gym equipment world — they offer a near-endless range of movements thanks to their versatility and attachment capabilities. They’re also stacked with weight to help you progressively overload and are easy and safe to use, no matter your fitness level. 

If you’re looking to build out your home gym, this all-in-one trainer is truly the only piece of equipment you’ll need to get a solid total-body workout in, whether you stick to splits or would rather target your full body in one shot. Head to the Force USA website for more details on how a cable machine can help you crush your fitness goals.

References

1. Burd, Nicholas A et al. “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men.” The Journal of physiology vol. 590,2 (2012): 351-62.
2. Signorile, Joseph F et al. “Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training.” Journal of strength and conditioning research vol. 31,2 (2017): 313-322.
3. Plotkin, Daniel et al. “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations.” PeerJ vol. 10 e14142.