A barbell cable machine is a self-standing unit that has a weight stack at each end. It uses a pulley system to move weights up and down. The height of the pulley unit and cable handles can be adjusted to any level from the ground to above your head. This machine can add variety to a shoulder workout as an alternative to dumbbell exercises.
Insert and lock the pulley unit into the lowest hole. Select a light weight. With your left shoulder facing the weight stack, grab the cable handle with your right hand (overhand grip) and stand a few inches behind and to the right of the pulley unit. Exhale as you lift the cable up and outward until it is slightly above shoulder height. Hold it a second, then inhale as you lower the handle back down in front of you. Perform this motion 8-12 times (repetitions), then do the same thing with your other arm. Do this exercise four times (sets). Rest two minutes between each set.
Start with the pulley unit set at the lowest level. Bend forward at the waist, keeping your back straight and your knees slightly bent. Grab the cable handle with your right hand and pull the cable up and backward until your arm is level with your back. Exhale as you and lift the cable up. Inhale as you lower it back down. Maintain a smooth up and down motion. Repeat for 8-10 repetitions with each arm. Do four total sets of this exercise. Gradually increase the weight with each set if you can.
Keep the pulley unit on the lowest setting. Turn your back to the weight stack and face the other side. Stand to the left of the pulley unit and grab the cable with your right hand. Exhale as you slowly lift the cable handle up in front of you to shoulder height. Hold it a second, then inhale as you lower it back down. Repeat this exercise with each arm for 8-10 repetitions. Stand to the right of the pulley unit when using your left hand. Do four sets.
- One arm side lateral raise
Insert and lock the pulley unit into the lowest hole. Select a light weight. With your left shoulder facing the weight stack, grab the cable handle with your right hand (overhand grip) and stand a few inches behind and to the right of the pulley unit. Exhale as you lift the cable up and outward until it is slightly above shoulder height. Hold it a second, then inhale as you lower the handle back down in front of you. Perform this motion 8-12 times (repetitions), then do the same thing with your other arm. Do this exercise four times (sets). Rest two minutes between each set.
- One arm rear lateral raise
Start with the pulley unit set at the lowest level. Bend forward at the waist, keeping your back straight and your knees slightly bent. Grab the cable handle with your right hand and pull the cable up and backward until your arm is level with your back. Exhale as you and lift the cable up. Inhale as you lower it back down. Maintain a smooth up and down motion. Repeat for 8-10 repetitions with each arm. Do four total sets of this exercise. Gradually increase the weight with each set if you can.
- One arm front lateral raise
Keep the pulley unit on the lowest setting. Turn your back to the weight stack and face the other side. Stand to the left of the pulley unit and grab the cable with your right hand. Exhale as you slowly lift the cable handle up in front of you to shoulder height. Hold it a second, then inhale as you lower it back down. Repeat this exercise with each arm for 8-10 repetitions. Stand to the right of the pulley unit when using your left hand. Do four sets.
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