￼The cable machine gets a lot of love for working the upper body, but it can do a lot more than sculpt your shoulders, arms, back, and chest. “I also love the cable machine for targeting all of the lower-body muscle groups,” notes Meka Gibson, C.S.C.S., a Miami-based strength and conditioning specialist. If you’re used to training with free weights, the cable machine offers constant resistance while allowing you to go a little heavier; for beginners, the cables offer a sense of safety. Plus, there are loads of variations. “You can use the attachments to work both sides, one side, or across the body,” adds Gibson. Give this entire routine, modeled by IFBB bikini pro Rachelle DeJean, a try or sub in some of your favorite moves on your next leg-day workout for results you’ll love (and feel!).
Stand facing away from cable machine with right foot on top of step or low box and left foot about three feet forward. Hold cable handle in left hand, elbow close to side and hand near shoulder, keep right hand at side with arm extended.
Bend both knees about 90 degrees, keeping left knee aligned with ankle and bringing right knee toward floor.
Stand up, keeping handle in place near shoulder and squeezing through glutes at the top.
Tip: The deeper you go into the lunge the more you’ll feel this move in your body.
￼Begin in a staggered stance, left foot forward, holding bar in an overhand grip with arms extended over shoulders. Bend knees 90 degrees, bringing right knee close to floor while keeping the bar lifted over head.
Stand up, bringing right knee forward to hip height; keep bar in place overhead and arms extended.