Cable Stability Exercises

Bodybuilder Harold Zinkin created a cable exercise system in 1957. His intent was to broaden the appeal of weight training by making it safer and easier to do. Decades later, a growing interest in core and stability exercise and functional training triggered a cable machine revival. Cable stability exercises are old-school training made new again.

  1. Benefits

    • Cable equipment might not have the sexy features of high-tech exercise machines, but Michael R. Bracko, director of the Institute for Hockey Research calls it the "ultimate form of athletic weight training." Bracko told "Athletic Business" that cable training engages your stabilizing muscle groups. Since it activates more muscles than traditional machine training, your cable workout revs up your metabolism and assists in weight control. The cable equipment set-up facilitates one-legged balance exercises, as well as exercises performed in conjunction with balance devices. The equipment design also allows for a variety of exercises, performed in different planes of motion.

    Single Leg Stance

    • Physical therapist Gray Cook, author of "Athletic Body in Balance," prescribes a single leg balance exercise that also activates the latissimus dorsi. The lats, as they're called, run down the sides of your back and support upright postural alignment. Stand upright with your abdominal muscles contracted. Reach up, grasp the handles of the overhead cables, and pull them down simultaneously, with your palms facing backward. maintain the position and slowly lift one knee. Hold the position for one second, then lower your foot to the floor. Maintain spinal stability as you return your arms to the starting position. Repeat with the opposite leg.

    Single Leg Rotation

    • The single leg rotation cable exercise engages your external obliques, responsible for rotation, and your internal obliques, which promote postural stability. Adjust the pulley so that the attachment aligns with the center of your chest. Stand sideways, grasp the handle with both hands, and move away from the machine until your arms are straight. Draw your belly in and lift the knee closest to the machine. Inhale to prepare. Exhale and rotate your upper torso toward your standing leg. Inhale and return to the starting position. Do only as many reps as you can perform with wobbling.

    Balance Boards

    • Turn your upper body exercises into stability workouts by standing on a balance device, such as a balance board, balance disc or half ball. For biceps curls, place the balance device near the weight stack and secure the curl bar to the lower cables. Stand upright,and grasp the bar with your palms facing you. Stabilize your elbows as you perform the curl. Use the upper cables and the rope attachment for your triceps. Grasp the bottom ends of the rope and pull the cable downward.