Ten Best Cable Moves

When the gym is busy the last thing you want to do is fight for space.  Here are 10 moves you can do on a cable machine.  All you need are a few attachments for an upper and lower body workout.

1.  Upright Row
2.  Biceps Curl
3.  Reverse Biceps Curl
4.  Triceps Pressdown
5.  Triceps Reverse Grip Pressdown
6.  Lat Pulldown
7.  Standing Two-Arm Row
8.  Cable Kickback
9.  Cable Leg Adduction
10. Low to High Wood Chop

Great Functional Exercise

Wood Chop

Attach a rope handle to a high-pulley cable. Stand with your left side towards the weight stack and your feet slightly more than shoulder-width apart. Grab the rope with both hands. Keeping your arms straight, bend your knees as you pull the handle down and across your body until your hands reach the outside of your right lower leg. Reverse the motion and finish your reps before switching sides and repeating the move.

THE PLAN Do three sets of 10 repetitions in week one, four sets of 10 reps in weeks two and four, and five sets of five in week three.