10 Cable Exercises You Can Do On The XS1
September 6, 2022 - by OxeFit
If you're looking for a way to get toned without having to leave your home, the XS1 is the perfect solution. With its built-in cable system, you can do a variety of exercises that will help you reach your fitness goals. In this article, we'll list 10 cable exercises that you can do on the XS1 to help you get in shape.
1. SEATED ROW
This exercise targets your back muscles, specifically the latissimus dorsi (lats). Sit with your feet shoulder-width apart and grasp the slide cable handles. Lean forward slightly, keeping your back straight, and pull the handles back until your hands are at your sides. Return to the starting position and repeat.
2. BICEP CURL
The biceps curl is a classic exercise that works the front of your upper arms. Stand with your feet shoulder-width apart and grasp the deck cable handles. Keeping your elbows close to your sides, curl your hands toward your shoulders. Return to the starting position and repeat.
3. TRICEP PUSHDOWN
This exercise works the back of your upper arms, specifically the triceps brachii. Attach a rope accessory to the high slide position and stand with your feet shoulder-width apart. Grasp the rope with both hands and push down until your arms fully extend. Return to the starting position and repeat.
4. OVERHEAD PRESS
The overhead press is a great exercise for the shoulders, specifically the anterior (front) and medial (middle) deltoids. Attach two handles to the deck cables and stand with your feet shoulder-width apart. Grasp the handles with an overhand grip and press it overhead. Return to the starting position and repeat.
5. LATERAL RAISE
This exercise also works the shoulders, specifically the lateral (side) deltoids. Attach two handles to the low slide position and stand with your feet shoulder-width apart. Grasp the handle in the opposite hand so the cables cross in front of you, creating an X. With an overhand grip, raise your arms out to the sides. Return to the starting position and repeat.
6. FRONT RAISE
The front raise primarily works the anterior (front) deltoids. Attach two handles to the low slide positions with your feet shoulder-width apart, facing away from the screen. Grasp the handle with an overhand grip and raise your arms in front of you. Return to the starting position and repeat.
7. CHEST PRESS
The chest press is a great exercise for the chest, specifically the pectoralis major and minor. Attach two handles to the deck cables and lie on the bench with your feet on the ground. Push both handles up, knuckles facing the ceiling, until your arms are fully extended. Return to the starting position and repeat.
8. SQUAT
The squat is a great exercise for the legs, specifically the quadriceps, hamstrings, and glutes. Attach a rope handle to the low slide position and stand with your feet shoulder-width apart. Grasp the rope with both hands and hold at shoulder-level. Squat down until your thighs are parallel to the floor. Return to the starting position and repeat. Try this exercise with two handles from the deck for added difficulty.
9. LEG EXTENSION
The leg extension works the quadriceps, specifically the rectus femoris. Attach an ankle strap accessory to one leg and sit on the bench facing away from the screen. Extend your leg until it is straight. Return to the starting position and repeat.
10. CALF RAISE
The calf raise works the gastrocnemius and soleus, which make up the calves. Attach two handles to the deck and stand with your feet shoulder-width apart. With your hands at your sides, grasp both handles with a neutral grip. Raise your heels until you are standing on your toes. Return to the starting position and repeat.
These are just some of the many exercises you can do with a cable machine. Mix and match different exercises to create your own workout routine. And don’t forget to warm up and cool down before and after your workout!
10 Cable Exercises You Can Do On The XS1
September 6, 2022 - by OxeFit
If you're looking for a way to get toned without having to leave your home, the XS1 is the perfect solution. With its built-in cable system, you can do a variety of exercises that will help you reach your fitness goals. In this article, we'll list 10 cable exercises that you can do on the XS1 to help you get in shape.
1. SEATED ROW
This exercise targets your back muscles, specifically the latissimus dorsi (lats). Sit with your feet shoulder-width apart and grasp the slide cable handles. Lean forward slightly, keeping your back straight, and pull the handles back until your hands are at your sides. Return to the starting position and repeat.
2. BICEP CURL
The biceps curl is a classic exercise that works the front of your upper arms. Stand with your feet shoulder-width apart and grasp the deck cable handles. Keeping your elbows close to your sides, curl your hands toward your shoulders. Return to the starting position and repeat.
3. TRICEP PUSHDOWN
This exercise works the back of your upper arms, specifically the triceps brachii. Attach a rope accessory to the high slide position and stand with your feet shoulder-width apart. Grasp the rope with both hands and push down until your arms fully extend. Return to the starting position and repeat.
4. OVERHEAD PRESS
The overhead press is a great exercise for the shoulders, specifically the anterior (front) and medial (middle) deltoids. Attach two handles to the deck cables and stand with your feet shoulder-width apart. Grasp the handles with an overhand grip and press it overhead. Return to the starting position and repeat.
5. LATERAL RAISE
6. FRONT RAISE
The front raise primarily works the anterior (front) deltoids. Attach two handles to the low slide positions with your feet shoulder-width apart, facing away from the screen. Grasp the handle with an overhand grip and raise your arms in front of you. Return to the starting position and repeat.
7. CHEST PRESS
The chest press is a great exercise for the chest, specifically the pectoralis major and minor. Attach two handles to the deck cables and lie on the bench with your feet on the ground. Push both handles up, knuckles facing the ceiling, until your arms are fully extended. Return to the starting position and repeat.
8. SQUAT
The squat is a great exercise for the legs, specifically the quadriceps, hamstrings, and glutes. Attach a rope handle to the low slide position and stand with your feet shoulder-width apart. Grasp the rope with both hands and hold at shoulder-level. Squat down until your thighs are parallel to the floor. Return to the starting position and repeat. Try this exercise with two handles from the deck for added difficulty.
9. LEG EXTENSION
The leg extension works the quadriceps, specifically the rectus femoris. Attach an ankle strap accessory to one leg and sit on the bench facing away from the screen. Extend your leg until it is straight. Return to the starting position and repeat.
10. CALF RAISE
The calf raise works the gastrocnemius and soleus, which make up the calves. Attach two handles to the deck and stand with your feet shoulder-width apart. With your hands at your sides, grasp both handles with a neutral grip. Raise your heels until you are standing on your toes. Return to the starting position and repeat.
These are just some of the many exercises you can do with a cable machine. Mix and match different exercises to create your own workout routine. And don’t forget to warm up and cool down before and after your workout!
