The Best Cable Pulley Routine to Torch Your Whole Body in Just 45 Minutes

From the 75 Hard Challenge that promises an improved life in just under three months to testosterone-boosting workouts that naturally increase your T, it seems like every other week, a new fitness trend hits the industry. While there are loads of benefits to these trending workouts, there's something to be said about the old-school workouts that utilize dumbbells, barbells, and good old-fashioned cable pulleys. 

If you haven't already noticed, we're big fans of the basics like the pulley machine. It’s thoroughly versatile. It adjusts to any height, from the floor to above your head, and has a variety of attachments, perfect for performing a plethora of push and pull movements without having to change machines. 

Plus, it’s low-impact. Unlike barbells or dumbbells, the cable is fluid and controlled, so your joints are less likely to get out of whack. We asked Brian Matthews, owner of Accelerate Athletics in Troy, NY, for a total-body workout. Go ahead and post up under the pulley for a full 45 minutes—even if your fellow gymgoers give you the side-eye.

Best 45-Minute Cable Pulley Workout

Directions 

Adjust the height setting for the circuit, and do three rounds of 10-15 reps of each move. Rest, then perform the next circuit. Grab these attachments: two D-handles, one rope handle, and one ankle strap.

Related: The 10 Best Cable Ab Workouts to Carve Your Core From Every Angle

Low Setting

1. Cable Twist

How to Do It 

1. Stand with a pulley on your right, and hold the D-handle with both hands at the right hip. 
2. Extend your arms out and rotate your torso left, driving your arms up until the handle is at head level, then slowly lower your arms for 1 rep. 
3. Complete reps on your right side, then switch to the left.

2. One-Arm Front Shoulder Raise

How to Do It

1. Face away from the pulley, with the D-handle in your left hand, your fist close to your body and down, and your right hand on your right hip. 
2. With soft knees and a tight core, keep your left arm fully extended and raise it until your fist is in line with your shoulder. 
3. Hold for 1 second, then lower for 1 rep. 
4. Complete all reps on the left side, then switch to the right arm.

3. Lateral Cable Abduction

How to Do It 

1. Stand with a pulley on your right. 
2. Hold on to the station with your right hand, put your left hand on your hip, and put your left ankle into the wrap attachment with the cable extended behind your right leg. 
3. While bracing your core, kick out your left leg to the side until the muscles in your hips and glutes contract. 
4. Lower your leg slowly for 1 rep. 
5. Do all the reps on your left side and then switch to the right.

Related: A Complete Beginner's Guide to Strength Training If Your Resolution Is to Get in the Best Shape of Your Life

Medium Setting

1. Single-Arm Cable Rower

How to Do It

1. Stand facing the pulley and hold the D-handle in your left hand with the palm facing down. 
2. Step back until cable is taut. 
3. Then sink back into your butt and keep your chest high, with your right hand on right hip. 
4. Retract your shoulder blades and draw your elbow straight back. 
5. As you pull, rotate your palm toward your body, so it’s next to rib cage. 
6. Reverse for 1 rep. 
7. Complete all reps on left side, then switch.

2. Medium Cable Fly

How to Do It

1. Attach a D-handle to both cables. 
2. Grab one in each hand and walk out a few feet so there’s tension in the cables. 
3. While keeping your elbows up and slightly bent and your fists parallel to your shoulders, press your hands around and forward to meet each other, like you’re hugging a tree. 
4. Reverse for 1 rep.

3. Overhead Pallof Press

How to Do It

1. Stand 3 feet away from the pulley with the machine on your right while holding the D-handle with both hands at chest level and keeping your knees soft (A). 
2. Brace your core and press the handle straight overhead until arms are extended (B), then lower slowly for 1 rep. 
3. Complete all reps, then switch sides.

Related: 15 Best HIIT Workouts to Burn Calories and Get Shredded Fast

High Setting

1. Biceps Curl

How to Do It

1. Attach a D-handle to both cable pulleys at opposite ends. 
2. Grab one in each hand, palms facing up, and extend your arms fully to put tension in the cables. 
3. Brace your core, and then curl both handles toward your head at the same time until your biceps contract and your hands are in line with your ears. 
4. Reverse for 1 rep.

2. Face Pull

How to Do It

1. Stand facing the pulley and grab both ends of the rope attachment, with your palms facing each other. 
2. Squeeze your shoulder blades together and row the rope toward your face, leading the pull with your elbows. 
3. Hold the contraction for 1 second. 
4. Reverse for 1 rep.

3. Cable Crunch

How to Do It

1. Kneel facing the pulley, about a foot away, and grab the rope attachment with both hands. 
2. Pull it down so that your head is in the middle of the rope (A). 
3. Keeping your arms locked, crunch your stomach down and inward until your abs contract (B). 
4. Release for 1 rep.