If you're lucky enough to have a functional trainer, also known as a cable machine or dual adjustable pulley system, at your disposal, you're in for an incredibly versatile workout! This equipment is aptly named for its ability to offer functional movements that mimic everyday actions. Here are 15 must-try exercises with a Crandall Fitness Functional Trainer.
1. Cable Squat to Row:
Target: Quads, hamstrings, glutes, and upper back.
How-To: Stand facing the machine, grip the handles and lower into a squat. As you stand, pull the handles towards your torso, squeezing your shoulder blades.
2. Standing Chest Press:
Target: Chest, triceps.
How-To: Facing away from the machine, push the handles forward at chest height, fully extending your arms.
3. Cable Core Rotation:
Target: Obliques, abs.
How-To: Grip one handle with both hands, rotate your torso to the side, using your obliques. Return to start.
4. Tricep Pushdown:
Target: Triceps.
How-To: Set the pulleys high, grip the handle, and push it down by extending your elbows.
5. Face Pulls:
Target: Rear deltoids, traps.
How-To: Pull the handles towards your face, keeping elbows high. Focus on squeezing the shoulder blades.
6. Cable Lunges:
Target: Quads, hamstrings, glutes.
How-To: With a handle attached at chest height, step back from the machine and perform lunges while the resistance challenges you.
7. Bicep Curls:
Target: Biceps.
How-To: Pull the handles towards you while flexing your elbows.
8. Single Arm Cable Lateral Raise:
Target: Deltoids.
How-To: Stand sideways to the machine and raise one handle out to the side until it's shoulder height.
9. Cable Deadlift:
Target: Hamstrings, glutes, lower back.
How-To: Bend at the hips and knees, then stand straight pulling the weight upwards.
10. Cable Woodchops:
Target: Core, especially obliques.
How-To: Set a single handle high, grip with both hands, and pull it diagonally across your body.
11. Pallof Press:
Target: Core.
How-To: Grip a handle with both hands at your chest, and press outwards, resisting any rotation.
12. Cable Crossover:
Target: Chest.
How-To: With pulleys set high, pull handles down and in front of your body.
13. Single Leg RDL (Romanian Deadlift):
Target: Hamstrings, glutes, balance.
How-To: Holding one handle, hinge at the hips while lifting the non-standing leg straight behind you.
14. High to Low Cable Chop:
Target: Core.
How-To: From a high pulley position, pull the handle down and across your body.
15. Seated Cable Row:
Target: Upper back, biceps.
How-To: Sit down, grip the handles, and pull them towards your torso.
Conclusion: The functional trainer is truly a powerhouse of versatility. Whether you're looking to target specific muscle groups or achieve a full-body workout, this piece of equipment has you covered. Remember to always prioritize form and adjust the weight to your comfort and ability. Happy training!