Cable Pull 4.4 | Adapt to Perform
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Cable Pull 4.4

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 Lat Pulldown
Reps: 8 8 8
Exercise 1

Cable Lat Pulldown

  • Reps
  • Description
Reps
8
8
8
Description

First, place both cable pulleys high enough so the handles can be reached at full stretch, then grab the handles in each hand with the palms facing forwards and position yourself in the middle of the pulleys.

This is the starting position.

From here pull by bending your elbows down and out to the side 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 Row
Reps: 8 8 8
Exercise 2

Cable Decline Row

  • Reps
  • Description
Reps
8
8
8
Description

First, place both cable pulleys at 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 back and down 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.

3. Cable Incline Row
Reps: 3 x 8 3 x 8 3 x 8
Exercise 3

Cable Incline Row

  • Reps
  • Description
Reps
3 x 8
3 x 8
3 x 8
Description

First, place both cable pulleys as low as you can, 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 and up 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.

4. Cable Face Pull - Single Arm
Reps: 3 x 8
On Each Arm 3 x 8
On Each Arm 3 x 8
On Each Arm
Exercise 4

Cable Face Pull - Single Arm

  • Reps
  • Description
Reps
3 x 8
On Each Arm
3 x 8
On Each Arm
3 x 8
On Each Arm
Description

First, place the cable pulley at chest height, then grab the handle in one hand with your arm straight in front of you and position yourself in front of the pulley.

This is the starting position.

From here, pull your arm back by bending at the elbow until your hand is at your ear or as far as you can with the elbow elevated. After this, slowly return the arm 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.

5. Cable Side Curl
Reps: 3 x 8
On Each Arm 3 x 8
On Each Arm 3 x 8
On Each Arm
Exercise 5

Cable Side Curl

  • Reps
  • Description
Reps
3 x 8
On Each Arm
3 x 8
On Each Arm
3 x 8
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.