Best Substitutes for the Cable Machine [12 Most Popular Exercises]
I love the cable machine too! Here’s what I
do when I don’t have access to one.
I’ll show you alternative options to replace the 12 most popular Cable Machine Exercises
Get ready, this is a pretty long list!
I wrote down a list of my favorite exercises to do with a cable machine, and I had to stop myself at 12 so this video wouldn’t be too long 😅.
There are so many things you can use a Cable Machine for, but there are also so many ways you can achieve a similar result without it.
Let’s go through this list of 12 and I’ll show you my favorite subs for each one.
First I’ll show you subs with resistance bands, dumbbells and a pull up bar, and then in case you don’t have any of those items I’ll also show a bodyweight only option.
Be sure to watch the video to hear and see exactly how to do each one of these.
- Alternatives for Cable Pull Downs:
Band Option = Band Pull Downs using a mini Loop Resistance Band or a Long Band attached to your pull up bar.
Bodyweight Option = Superman W Pull
2. Alternatives for Cable Face Pull
Band Option = Band Face Pull
Bodyweight Option = Imaginary Face Pull, on a bench in prone position if you have a bench
3. Alternatives for Cable Tricep Push Downs
Band Option = Band Push downs, attached to a Pull Up bar
OR Mini Band Push Downs
Bodyweight Option = Tricep Dips
OR Tricep Push Up
4. Alternatives for Cable Rear Fly
Band Option = Band Fly
Bodyweight Options = Bent Over Lateral Raise
OR Prone T-Pulses
5. Alternatives for Cable Lateral Raise
Band Option = Band Lateral Raise
Dumbbell Option = Dumbbell Lateral Raise
Bodyweight Option = Pike Shoulder Push Ups
6. Alternatives for Cable Pull Through for Glutes
Band Option = Band Pull Through
Bodyweight Option = Hip Hinge Thrust
7. Alternatives for Cable Glute Kickbacks
Band Option = Band Kickbacks
8. Alternatives for Kneeling Weighted Ab Crunch
Band Options = Kneeling Band Crunch
OR Band Weighted Crunch
Bodyweight option = Sit Up
9. Alternatives for Cable Chest Fly
Band Option = Single Arm Cable Chest Fly
Bodyweight Option = Towel Slide Fly Push Up
10. Alternatives for Cable Core Rotation
Band Option = Band Core Rotation
Bodyweight Option = Windshield Wiper Abs
11. Alternatives for Cable Overhead Tricep Extension
Band Option = Band Tricep Extensions
Bodyweight Option = Plank Tricep Extensions
12. Alternatives for Cable Bicep Curl
Band Option = Band Curls (you can add both Bands and Db’s to increase resistance)
Dumbbell Option = Db Curls
Bodyweight Option = Chin Ups
That concludes the list of my 12 favorites but it certainly doesn’t include every cable exercise that exists. If you have any others that you need a sub for let me know.
The Cable Machine is excellent and if you train at a gym you should definitely use it.
But it’s also good for you to know that there ARE alternatives that work the same muscles and can deliver excellent results.
Even better news: The alternatives are also Home-Friendly. You can train at home even if you own zero equipment.
If you ever need ideas or instruction on how to replace any workout equipment please let me know.
We have a very supportive community of Live Leaners all over the world that are getting incredible results using what they have.
There are options for everyone no matter what limitations you face.
Circumstances can change, but your commitment to Living Lean is forever.
I follow our Team Live Lean training plans, especially the Home Versions.
Follow the same workouts I’m following:
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Would you rather do the alternative workouts or use a cable machine if you had access to one? This is a fantastic educational post that is both unique and useful to others.