The advantage of the cable rack, like free weights, is that no part of your body is fixed and you are not locked in one plane of motion. Your body works much more effectively in this situation. For example, when out hunting for food 10,000 years ago, people would get their exercise and strength training climbing, pulling, pushing, twisting and walking on unstable terrain. They definitely did not have a machine every 10 meters to work out on! The human body is very capable of lifting, twisting, pulling and bending whilst in an unstable, unfixed environment. Take surfing for example. So as you can see, our bodies will not work effectively in a fixed position doing exactly the same movement!
The cable pull is an excellent entire body integration exercise, meaning there are hardly any muscles not working and your muscles have to work together. So whilst your upper body is doing the pulling work, your mid section is doing both twisting and stabilising and your lower body is doing the stabilising.
As i just mentioned, the cable pull is a whole body exercise, but i will break it down and explain the main muscles.
Upper body
- Forearm flexors
- Biceps
- Anterior, middle, posterior deltoids (shoulder)
- Teres major, minor
- Rhomboids
- Upper traps
- Rectus abdominus (abdominals)
- Internal/ external oblique
- Transverse abdominus
- Erector spinae (lower back muscles)
- Gastrocnemius/ soleus (calves)
- Quadriceps
- Hamstrings
- Gluteus medius/ maximus
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