Cable Pull 3.3 | Adapt to Perform
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Cable Pull 3.3

Session overview

Welcome to "Cable Pull," a dynamic gym session thoughtfully designed for wheelchair users, focusing on an impactful pull workout for the upper body using the cable machine! Prepare to embrace the strength and versatility of these bands as we target your back, biceps, and rear shoulders with precision. Our experienced program will guide you through a series of exercises, carefully tailored to suit your unique abilities and needs, ensuring a safe and effective workout. From seated rows to bicep curls, each movement is selected to engage your upper body muscles and foster growth and resilience. As we pull together, the supportive atmosphere will inspire you to surpass your limits and celebrate your progress. "Cable Pull" embodies inclusivity and empowerment, where every participant can thrive and achieve their fitness aspirations. So, let's seize those cables and embark on a journey of strength and triumph! 💪😄



Session details
Whiteboard
Resistance
Pull
Total time of workout
45 minutes
Equipment
Intensity:
Easy
Medium
Hard
00:00:00
Super Set
1. Cable Row
Reps: 10 10 10
Exercise 1

Cable Row

  • Reps
  • Description
Reps
10
10
10
Description

First, place both cable pulleys at chest height, then grab the handles in each hand with your arms straight in front of you and position yourself in the middle of the pulleys.

This is the starting position.

From here, pull your arms back by bending at the elbows until they are by your side or as far as you can. After this, slowly return the arms to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

2. Cable Decline Wide Row
Reps: 10 10 10
Exercise 2

Cable Decline Wide Row

  • Reps
  • Description
Reps
10
10
10
Description

First, place both cable pulleys above head height, then grab the handles in each hand with your arms straight in front of you and position yourself in the middle of the pulleys.

This is the starting position.

From here, pull your arms up and back by bending at the elbows until they are by your side or as far as you can. As you do so keep them elevated at chest height throughout. After this, slowly return the arms to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

3. Cable Crossover
Reps: 3 x 10 3 x 10 3 x 10
Exercise 3

Cable Crossover

  • Reps
  • Description
Reps
3 x 10
3 x 10
3 x 10
Description

First, place the cable pulleys at head height, then grab the handles in opposite hand so the cables cross. Start with your hands together and straight in front of you.

This is the starting position.

From here, pull your arms apart and back whilst keep your arms straight until they are inline with your body or as far as you can. After this, slowly return the arms to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

4. Cable Bicep Curl
Reps: 3 x 10 3 x 10 3 x 10
Exercise 4

Cable Bicep Curl

  • Reps
  • Description
Reps
3 x 10
3 x 10
3 x 10
Description

First, place both cable pulleys at chest height, then grab the handles in each hand and position yourself in the middle of the pulleys. Also make sure you are far enough away that there is no bend in your arms and they are pointing at the pulleys and your palms facing up.

This is the starting position.

From here curl your hands towards you, by bending at the elbows until the arms are fully flexed or as far as you can. After this, slowly return the arms back to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

5. Cable Side Curl
Reps: 3 x 10
On Each Arm 3 x 10
On Each Arm 3 x 10
On Each Arm
Exercise 5

Cable Side Curl

  • Reps
  • Description
Reps
3 x 10
On Each Arm
3 x 10
On Each Arm
3 x 10
On Each Arm
Description

First, position the cable pulley at chest height, then grab the handle in one hand and position yourself at a perpendicular angle to the pulley. Also make sure you are far enough away that there is no bend in your arm and they are pointing at the pulley and your palm facing up.

This is the starting position.

From here curl your hand towards you, by bending at the elbow until the arm is fully flexed or as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.