Cables Vs. Free Weights: 7 Exercises Where Cables Are Superior

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Cables Vs. Free Weights: 7 Exercises Where Cables Are Superior
http://www.SeanNal.com/articles/training/cables-vs-free-weights.php

Although it is true that a properly structured weight training plan should ideally be centered around basic free weight movements, cable exercises definitely have their place and are actually superior in certain situations for maximizing muscle stimulation.

This applies to any movement where the range of motion runs in a circular direction rather than a straight line. In this case, cable machines allow for a more consistent resistance curve in comparison to free weights, which rely only on the straight line force of gravity.

I'm not saying that this has to be an issue of "cables vs. free weights", as both tools are useful in their own right and are just individual tools in your training arsenal. However, if you want to fully optimize your results and you do have access to cable machines, here are 7 cable exercises I'd recommend including in your routine...

** Cables Or Free Weights? Go With Cable Exercises In These Situations...

Chest Flys - In the case of the dumbbell fly vs. cable fly, cables are the better choice as they provide consistent tension on the pecs throughout the entire range of motion, whereas dumbbells lose their tension in the top half of the rep.

Side Lateral Raises - Cable side lateral raises will hit your lateral delt harder than a dumbbell side lateral raise, since dumbbells only hit the shoulders hard in the top half of the range.

Rear Lateral Raises - The same logic applies here as for side lateral raises.

Straight-Bar Curls - When it comes to the barbell curl vs. cable curl, go with a single arm cable curl facing away from the machine. Your biceps will receive full stimulation all the way through using this movement, whereas a barbell curl does not provide optimal tension in the bottom half of the range.

Tricep Extensions - Overhead extensions, skull crushers and kickbacks are all best performed with cables due to the circular range of motion.

Lat Pullovers - Although not a very common exercise, cable pullovers are a great way to isolate the lats and provide a more consistent tension curve in comparison to free weights.

Weighted Crunches - Go with a kneeling rope crunch instead of standard weighted crunches in this case.

Give these 7 cable machine exercises a try and you'll definitely feel the difference. Again though, this isn't a matter of "cables or free weights", and you should ideally just include a mixture of both.
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Pulleys with scale, pulleys, how pulleys work, physics

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