This guide is for anyone new to the gym or to a specific machine. We’ve all been there at one time or another – check out the below instructions for setting up some of the most common pieces of gym equipment.
Strength Training: Cable machine
The cable machine is a staple of most gyms and can definitely seem daunting if you’re unsure of how to use it. However, it’s also incredibly versatile and you’ll definitely want to be including in your workouts!
The only real difference between the cable machine and other equipment is that the weights are connected to cables through a set of pulleys. This is what makes this machine ideal for a full-body workout. Here’s a guide to two common cable workouts:
Cable: Tricep Extension
How to do a Tricep Extension using the flat bar on the cable:
- Taking the cable attachment all the way up to the top, feet are going to be planted, palms facing forward, elbows bent.
- You’re going to extend the elbows
- Take the hands down to the floor
- Then return back to the first position.
- Keeping the abdominals engaged to secure the posture.
Cable: Bicep Curl
How to do a Bicep Curl using the flat bar on the Cable Machine:
- Take the cable attachment all the way down to the bottom.
- Palms are going to face up with the elbows tight in at the waist.
- Lift the hands up towards the chest, bending the elbows
- Gently lower the hands back down with control
- Keep the abdominals engaged to keep the posture nice and secure.
Cardio: Rowing Machine
You’ll find a rowing machine in every gym (we have several at Beckwith Health Club!), so it’s a good one to know how to use.
Rowing is an excellent form of cardiovascular exercise, especially as it targets the whole body. This includes the legs, arms, back and your core, as well as improving your endurance.
Strap your feet in, hold the rowing bar, and sit up straight in the seat with your knees and ankles flexed so that your shins are vertical. Push back to straighten your legs and lean back at 45 degrees. The last part of this movement is to use your arms to pull the bar towards your torso, to a few inches above your belly button.
The rowing movement includes four separate motions: legs, core, hips and shoulders, then arms.
Remember to use your core throughout and to keep your back straight to avoid straining it.
This is a low impact exercise and perfect to get your heart racing!
Strength Training: Lat Pull-Down Machine
This is an ideal machine for those who can’t quite manage a pull-up yet, or don’t like them, but still want to develop their lat muscles in their back.
Sit facing the kit and hold on to the wide-grip handle. Keep your back straight, your arms fully extended at the top, and your feet firmly planted. Pull the bar down to your collarbone while leaning back slightly, squeeze your shoulder blades together, then release with control.
Be sure to not lean back too far, as this will mean your bodyweight will be doing the hard work and you might not see the same results. Leaning back only slightly will also help you to avoid straining your back.
Ready to Try These Out?
If you feel ready to try out these exercises out after reading this blog, we look forward to seeing you soon at Beckwith Health Club!
See more video demonstrations on the On Demand page on your Clubright member dashboard. You’ll find your Clubright login details in an email from when you joined Beckwith.
Remember, our friendly and professional team are always around to answer any questions you might have, or to demonstrate any of our gym equipment. Get in touch with one of our PTs for a guided session.
