Cable raise blends benefits of free weights, machines

If you’re a consumer of fitness knowledge, then you’ve undoubtedly run across the “free weights vs. machines” argument.

Some feel one is better than the other for any number of reasons. This week, I’ll present my perspective on the issue and will also introduce an exercise that, in some ways, can fit into either category.

The mechanical engineering that goes into building a resistance machine must be incredible. To be able to accurately predict the movement path of varied individuals and also make the machine adjustable to accommodate all sorts of different joint parameters - the thought of such creative, exacting design just blows my mind.

The top manufacturers in today’s resistance machine market have certainly done their homework, which is the first advantage of using machines rather than free weights.

Resistance machines allow a defined, yet adjustable movement path. This creates an environment where user safety is at an extremely high level.

For people with little experience, resistance machines are absolutely the best place to begin to understand how to engage in strength training effectively. The individual has an opportunity to gain valuable kinesthetic feedback related to muscle activation, joint pressure and optimal resistance levels.

When comparing machines to free weights with beginners, there is no contest.The machines win every time.

As you become more advanced in terms of fitness level and understanding of resistance training, free weights make a lot more sense. The assumption is that you have ingrained movement patterns through the use of machines and thus are prepared to generate the same patterns under less controlled conditions.

This may well be the case for chest press or biceps curl, but exercises such as the squat or lunge will still be largely foreign.

At the same time, the joint stabilization required to generate free weight movements is certainly higher than it would be with machines. This single benefit gives free weights a slight edge in the results department - for those with moderate experience levels.

For expert exercisers, it makes sense to use a combination of free weights and machines. Free weights will provide the necessary muscle stimulation on many exercises, but certain machines will likely be added to target specific parts of the body. In addition, experts will likely incorporate exercises such as the Diagonal Cable Raise, which is sort of a hybrid movement that is performed on a machine without a defined movement path.

1. Adjust both pulleys on the cable machine to the lowest setting and attach a single handle on each. Select the lightest weight possible on both sides.

2. Grasp both single handles with your palms facing up.

3. Stand in the center of the cable machine while holding both handles.

4. Lift both handles diagonally toward each other with your arms completely extended. The motion should look like an upside down V as the handles meet at chest level in front of your body.

5. Lower the handles back down to the starting position very slowly. Do 12 repetitions.

This exercise contains benefits that cross over between free weights and machines.

Since the movement path is totally determined by the user, the muscles around the joint will contract in a way that mirrors many other free weight exercises. However, the cable machine uses a weight stack that travels straight up and straight down, which provides some degree of safety, like other resistance machines.

All in all, this exercise incorporates the best of both worlds, and I think it will make a great addition to your program. Enjoy!