Weight Training For Dummies
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Not all machines use a cam. A class of equipment called cable machines uses a typical round pulley. A cable machine is a vertical metal beam, called a tower, with a pulley attached. You can adjust the height of the pulley to move it close to the floor, up over your head, or anywhere in between.

Some cable machines have two towers. Cable machines are more versatile than Nautilus-type machines. Clip a new handle onto the pulley and you instantly create a new exercise.

At most gyms, you see a large heap of metal bars and handles sitting in a plastic container or milk crate. This pile may look like junk but, actually, it’s more like a treasure chest. By attaching these handles to a cable pulley, you create an unlimited variety of exercises.

Some people are afraid to go near this pile, so they simply use whatever bar happens to already be attached to the cable. But if you frequently switch the handles, your workout can be more fun. Here’s a rundown of the most popular cable attachments:

Ankle collar

<b>Ankle collar</b>

You clip this wide leather ankle bracelet to the pulley to perform exercises such as leg lifts, back kicks, and leg curls. The ankle collar can strengthen your inner and outer thighs while you’re standing. We don’t use the ankle collar in this book, but a trainer can fill you in on the details.

Curved short bar

<b>Curved short bar</b>

Some of these are U-shaped and some are V-shaped. Both varieties are used almost exclusively for triceps exercises, such as the triceps push-down.

Long bar

<b>Long bar</b>

These bars come in various lengths and are commonly used for back exercises that involve pulling the bar to your chest. You can pull these bars with an underhand or overhand grip, and you can place your hands as far apart or as close together as you like.

Rope

<b>Rope</b>

This attachment is most commonly used for triceps exercises such as the triceps push-down.

Straight short bar

<b>Straight short bar</b>

This bar is used in triceps exercises, biceps curls, and rows. You can use this bar for the triceps push-down and the seated cable row.

About This Article

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LaReine Chabut is a distinguished lifestyle and fitness expert, bestselling author, model, and mom. As the on-camera host of MSN’s hit web series Focus on Feeling Better, LaReine helped everyday people across America fit in exercise daily. She is most recognized as the lead instructor of The Firm, a series of popular workout videos and her blog losethatbabyfat.com.

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