No access to a Cable Machine? All good. You can achieve the same benefits with these 24 substitutes for the 12 most popular cable machine exercises.
For each of these exercises I'll show you how to do it with resistance bands + dumbbells instead and also a bodyweight only alternative for each one in case you are working with zero equipment.
1. Cable Pull Downs = Band Pull Downs OR Superman W Pull.
2. Cable Face Pull = Band Face Pull OR Imaginary Face Pull
3. Cable Tricep Push Downs = Band Push downs OR Tricep Dips OR Tricep Push Up
4. Cable Rear Fly = Band Fly OR Bent Over Lateral Raise/Prone T-Pulses
5. Cable Lateral Raise = Band Lateral Raise
6. Cable Pull Through for Glutes = Band Pull Through OR Hip Hinge Thrust
7. Cable Glute Kickbacks = Band Kickbacks
8. Kneeling Weighted Ab Crunch = Kneeling Band Crunch, Weighted Crunch OR Sit Up
9. Cable Chest Fly = Cable Chest Fly OR Towel Slide Fly Push Up
10. Cable Core Rotation = Band Rotation OR Windshield Wiper Abs
11. Cable Overhead Tricep Extension = Band Overhead Tricep Extensions or Plank Tricep Extensions
12. Cable Bicep Curl = Band Curls OR Db Curls OR Chin Ups
(Better List on the Blog: ✔ are the bands I use:
Long bands: bands: I use: for the BEST bodyweight only program to follow?
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Best Substitutes for the Cable Machine [12 Most Popular Exercises] | Lean
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