The Best cable machine for Home Gyms
What is a Cable Machine?
A cable machine, also known as a cable crossover machine or cable weight machines, consists of a steel frame with adjustable pulleys and weight stacks. These cable machines allow for a wide variety of exercises because you can move the pulleys to different heights and angles, providing a versatile and customizable workout experience. Some cable machines come with one or two weight stacks for added versatility. Common types of cable machines include:
- Cable Crossover Machine: This cable fitness machine features two adjustable pulleys facing each other, allowing for bilateral exercises such as chest flies.
- Cable Fly Machine: Designed specifically for performing fly movements, targeting the chest muscles.
- Functional Trainer: A more versatile machine with multiple pulley points and attachments for a wide range of exercises. These cable workout machines often come with various cable attachments to enhance workout variety.
Popular Cable Machine Workout
- Cable Crossovers: This exercise targets the chest muscles. Stand in the center of the machine, grab the handles with both hands, and bring them together in front of you in a hugging motion.
- Cable Fly: Similar to the crossover but performed with a wider range of motion, focusing on the chest muscles.
- Triceps Pushdown: Using the high pulley, extend your arms downward to work your triceps.
- Curl Bar Bicep Curl: Attach the curl bar to the low pulley. Stand facing the machine and curl the bar towards your chest, focusing on your biceps.
- Lat Pulldown: Attach a wide bar to the high pulley and pull it down to your chest, targeting the latissimus dorsi.
- Pull Ups: Use the pull-up bar attachment on the gym cable machine. Grip the bar with your palms facing away and pull your body upwards until your chin is above the bar, engaging your back and biceps.
- Cable Row: Attach a close-grip handle to the low pulley and pull it towards your torso, working the back muscles.
Benefits of Cable Machines
Cable machines stand out for their versatility, adjustability, and ability to target almost every muscle group. Unlike traditional free weights, which require stabilization and form to be effective, cable pull machines allow you to perform controlled movements that can help you perfect your technique while also engaging a wide range of muscles.
Faster Muscle Fatigue
Unlike free weights or even resistance bands, cables work your muscles at all times during the lift. This means your muscles will get fatigued quicker, which results in muscle growth.
Safer
Dexter Jackson, one of the greatest bodybuilders of all time, has credited cable machines as part of the reason why he was able to compete past 50. Cables don’t put as much stress on your joints and stabilizer muscles, and while nothing in life is risk-free it’s much harder to hurt yourself with them than a barbell or dumbbell.
Versatile
We’ve talked about the fact that cable machines can hit all muscle groups, but you can also hit those areas from angles that are more difficult to reach using free weights. “Free weight resistance provides a force vector straight down towards the ground,” personal trainer and strength and sports doctor Mike Masi says.“ If you want a different angle to hit a different body part, you’ll have to manipulate your body around that force vector. But with a cable machine you can just slide the handle higher or lower to get the desired effect.”
He adds, “All in all, a cable weight machine is not necessary but provide more flexibility and variety that can keep your gym routine from getting stale.”
What to Look for in a Cable Machine
Space
A cable exercise equipment is probably going to be one of the largest purchases you make for your home gym in terms of space, next to a power rack. You can certainly get a good cable machine that won’t take up much space, but if you’re looking for the best of the best you’ll want to make sure you have a good amount of space to dedicate to it.
A good guide would be to have at least 7 feet of vertical space, and 6 feet of horizontal space dedicated to your cable machine. This will ensure you can get enough range of motion during each exercise. There are some space-saving ones that are mountable, or come with just one weight stack.
Adjustments
One of the benefits of cable machines is the multiple pulley positions that allow you to get a full-body workout with just one piece of equipment. But some machines have more adjustment positions than others, either due to their size or construction.
Although not technically an adjustment, you’ll want to try to get a cable pulley machine that can swivel so you can engage more muscle groups in different lifts.
Cable Handle Attachments
Most home cable workout machines will come with single handles, which you can do fly and other moves with but if you’re looking to increase the versatility you might want to invest in a curl bar or triceps rope at the very least.
You’ll also want to check to see if your cable machines comes with pegs for you to hang your attachments on, or figure out another way to keep them secure when they’re not in use.
Price Point
This one’s pretty self-explanatory, but we’ll also add that it might be worth spending a little more for a high quality machine rather than saving by buying a cheap (I mean that in terms of price and craftsmanship) one.
Some basic weight cable machines, like cable towers, may cost just a few hundred dollars, while huge commercial systems will be upward of thousands of dollars.
Best Cable Machine for Home Gym:
PMAX 4750 All-In-One Smith Machine
The new and improved all in one Smith Machine is the perfect plate-loaded trainer. This compact Cable Smith Machine combines a power rack, functional trainer, Smith machine, chin-up station, suspension trainer, and core trainer into a single power rack footprint!
Our best home gym cable machines are designed to provide a comprehensive strength and conditioning program, unlocking a variety of workout options in your personal space. With just one multi-station machine, you can perform a range of strength exercises, working major muscle groups in the upper and lower body, and performing the same movements you would with a pull-up bar.
The functional trainer with smith machine features two pulley ratios - 2:1 and 1:1 - to provide flexibility in controlling the intensity of your workout. The 2:1 ratio reduces the effort required, cutting the perceived weight in half. For those seeking maximum resistance, the 1:1 ratio provides direct, true-weight resistance that matches the selected load exactly. Whether you're focused on controlling reps or pushing your limits, this dual ratio weight pully system can accommodate all fitness goals.
- Smith Machine Weight– 353 lb
- Maximum User Weight– 330 lb
- Maximum Smith Machine Bar Capacity– 440 lb
- Maximum Weight on Weight Trolley– 220 lb each side
- Cage Assembled Dimension: 67.7" D x 79.5" W x 83" H
- Price: $1,449.00
PMAX 5600 Home Gym Smith Machine
This home gym smith machine with cables is the top of our Premium Series lineup, it combines 6 Strength Training Machines in one single machine, including the Power Rack, Crossover System, Smith Machine, Chin-up Station, Dip Station, and Low Row, making it the perfect for strengthening different muscle groups and executing comprehensive workouts without switching between equipment!
- The at home Smith Machine with an integrated cable pulley system offers versatility and efficiency in your workouts. Each pulley features a 163 lb pin-selection weight stack system, allowing for independent or simultaneous use, providing flexibility for various exercises.
- The 2:1 pulley ratio in the system reduces the effective weight lifted by half, making your strength and muscle-building exercises more effective while reducing the strain. This feature is ideal for optimizing workouts and enhancing overall muscle engagement without the excessive load.
- With 10 adjustable positions, this smith machine rack offers smooth motion, extended travel, and enhanced responsiveness, making it perfect for functional training. The setup allows for seamless transition during exercises, especially during superset arm workouts, enabling easy switching between biceps and triceps exercises without the need to change handles.
- The smooth-rolling pulley system, equipped with high-quality ball bearings, ensures efficient and quiet operation. Whether performing lat pulldowns, rowing, single-arm cable rows, bicep curls, tricep pushdowns, cable flys, chest presses, cable deadlifts, or squats, this machine delivers a full-body workout with ease and precision.
- Smith Cable Machine Weight – 653 lb (including Dual 163 lb Weight Stacks)
- Maximum Weight User Weight – 350 lb
- Maximum Capacity Smith Machine Bar – 440 lb
- Maximum Loading Capacity — 2000 lb
- Cage Dimension: 59.57" D x 80.12" W x 86.06" H
- price：$1,989.00
Home Gym Power Rack Destroyer M10
Revamp your home workout routine with the RitKeep power cage. This versatile piece of fitness equipment integrates a cable crossover pulley system, dip station, and weight storage rack, enabling you to easily perform exercises like squats, bench presses, and pull-ups.
Maximize your strength potential with this premium power rack, featuring a precision laser-cut pulley system with 15 adjustable height levels. Designed for smooth, flexible movement, it allows for easy customization of your workout, adapting to a wide range of exercises and fitness goals.
Built with an H-shaped shock-absorbing frame, this best cable machine offers exceptional stability and durability, with a 1500 lb capacity cable system that supports even the most intense training sessions. The versatile weight frame accommodates both 1-inch and 2-inch weight plates, making it perfect for heavy lifting and progressive overload training, as well as a variety of training with cable pullers.
- Machine Weight – 240 lb
- Power Rack Dimension: 53.9" D x 54.3" W x 83.5" H
- weight capacity: up to 1500 lbs
- price: $599.00
How to Use a Cable Machine with Cable Attachments
Using a cable machine can seem intimidating at first, but with a few tips, you’ll be able to incorporate it into your workout routine effectively:
Adjust the Pulleys: Set the pulleys to the appropriate height for the exercise you plan to do. For example, for a cable crossover, the pulleys should be set high above your shoulders.
Select the Right Weight: Start with a lighter weight to get a feel for the machine and the movement. Gradually increase the weight as you become more comfortable. Adjust the weight stack according to your fitness level to ensure you are challenging yourself appropriately.
Maintain Proper Form: Keep your core engaged and maintain a neutral spine throughout the exercise. Proper form is crucial to prevent injury and maximize the benefits of the workout.
Use Smooth Motions: Avoid jerky movements and focus on controlled, smooth motions to ensure you’re engaging the muscles correctly.
Experiment with Different Attachments: The best cable machine often comes with various cable attachments, such as ropes, bars, and handles. Experiment with these to add variety to your workouts.
DIY (ish) Cable Machines
Bands are GREAT for warm-ups. I use them before every session. Rows, crossovers, curls, good mornings, extensions, adductors, abductors, and more. They are so easy to set up, they have minimal wear and tear on the body, and are suited really well to higher rep work to move a lot of blood. Seriously, bands are phenomenal, so much so that I use them over my cable machine for this purpose.
For a cable machine replacement, they do some things well, and others not so well.
Good Band Exercises
They are good for exercises where the motion path is almost entirely linear, can easily be anchored/wrapped around a band peg or rack post, and you want to take advantage of the varying strength curve. Meaning, as the band gets longer (i.e., closer to the end of the rep) it gets more difficult. If that matches your strength curve, we are on point.
OK Band Exercises
Things like rows and crossovers are a good example. While the peak contraction is excellent and can certainly lead to a great pump, it doesn’t entirely mimic the same exercise as you would have in a cable machine.
Because a band starts off weak, and ends very strong, you forgo the stretch in these exercises, and the contraction can be almost TOO hard. So you quickly go from nothing, to too much, in the same exercise. Again, plenty good for warm-ups. But for actual working sets, you are going to miss a LOT of what is good about these exercises by using bands.
Really Bad Band Exercises
Lat pulldowns are a great example. They have a huge ROM, and the difference in tension from the top to the bottom of the rep for bands is just too much. The top is either laughably weak, or the bottom is overbearingly powerful. Just not a viable solution for this type of work. Anything where you are moving a great deal, especially from different angles, really makes bands a bad solution as well.
The other downside to bands, is the loading scheme. In a cable machine you go up a plate, or add a 10lb plate, and you make small jumps as you progress. Bands jump pretty drastically between one to the next. Plus, since it requires you to stand in the same position each time to get the same tension, it is hard to accurately replicate from workout to workout.
If you have nothing, and want something, bands are AWESOME! And if you have a solid power rack, you probably want bands anyway to do some awesome accommodating resistance stuff. Just don’t expect a $10 pair of bands to replace a dedicated cable machine.
Best Cable Machine Attachments
These are some attachments we heavily recommend you purchase along with, or shortly after your cable machine.
Triceps Rope: Despite its name, a triceps rope can be used for more than just your triceps. It’s also capable of performing biceps, shoulder, back, and abs exercises.
Lat Pulldown Bar: Not all cable machines can be used to do lat pulldowns, but for those that can, a lat pulldown is a necessary investment.
Ankle Strap: This is simply a strap you attach to your ankle so you can perform moves like leg extensions with your cable machine.
Double D-row Handle: Great for seated rows, and can also be used with barbells and dumbbells to target different areas of the biceps and back.
Multi-grip Curl Bar: A multi-grip curl bar allows you to target different areas of your chest, triceps, and biceps all with one handle.
Cable machines are an incredibly effective and versatile piece of equipment that can enhance any workout routine. Whether you're aiming to build muscle, increase endurance, or improve overall fitness, incorporating cable machine workouts can help you reach your goals. Learn more about high low pulley machine. Remember to start with lighter weights, maintain proper form, and gradually increase the intensity of your workouts.
Most cable machines are equipped with safety features and are easy to adjust, making them suitable for a wide range of users. Cable machines from RitKeep provide a versatile, efficient, and safe solution for a home gym setup, enhancing strength, muscle definition, and overall fitness.
