13 Functional Trainer Exercises PDF
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Are you interested in using a functional trainer during your workouts? Functional trainers are at nearly every gym, and they can be a great asset, as nearly every muscle group can be targeted using the cables. You may not even need anything beyond a functional trainer for a complete workout!
Keep reading to learn more about the benefits of using a functional trainer, as well as 13 different exercises you can include in your routine for real results.
What is a Functional Training Exercise?
Functional training exercises mimic everyday activities, focusing on improving strength, balance, and coordination to enhance overall physical performance. These exercises engage multiple muscle groups and joints, aiming to increase functional strength for real-life tasks.
Common functional exercises include squats, lunges, push-ups, and deadlifts, which help develop core stability, flexibility, and mobility. Unlike isolated strength training, functional training emphasizes movement patterns that are practical and beneficial for daily life, reducing the risk of injury. Ideal for all fitness levels, functional training can be adapted to suit individual needs, making it a versatile approach to improving overall fitness and well-being.
What Are the Benefits of Using a Functional Trainer?
A functional trainer — also known as a cable machine — offers a versatile and effective way to train. Its adjustable cables and accessories allow for a wide range of exercises targeting multiple muscle groups, and it can help you better both your strength and flexibility.
Using a functional trainer can increase core stability and coordination, which are essential for daily activities and sports performance. It also reduces the risk of injury by strengthening muscles and improving posture.
Functional trainers are suitable for all fitness levels, making it easy to customize workouts to individual needs and goals. Additionally, they provide a full-body workout in a compact space, maximizing efficiency.
13 Best Functional Trainer Exercises For Results
Functional trainers are incredibly versatile machines that allow you to perform a wide variety of exercises to target different muscle groups. Here's a list of the 13 best exercises you can do with a functional trainer to achieve great results:
1. Squats
Cable squats are excellent for strengthening the lower body, particularly the quadriceps, hamstrings, and glutes. They also engage the core for stability. This exercise mimics a traditional squat but adds resistance from the cable, making it more challenging and effective.
Attach a straight bar or handles to the low pulley.
Stand facing the machine with your feet shoulder-width apart, holding the bar or handles with both hands. Pull the bar or handles up to your chest, keeping your elbows tucked.
Squat down by bending your knees and hips while keeping your back straight.
Stand back up by extending your hips and knees.
Repeat for 3 to 4 sets of 12 to 15 reps.
2. Chest Press
The cable chest press is a great exercise for targeting the chest muscles, as well as the shoulders and triceps. Unlike traditional bench presses, the cable chest press allows for a more natural range of motion and constant tension on the muscles.
Set the pulleys to chest height and attach handles.
Stand in the center of the machine with one foot slightly forward for stability.
Grab the handles and bring them to chest level with elbows bent.
Press the handles forward until your arms are fully extended.
Slowly return to the starting position.
Repeat for 3 sets of 10 to 12 reps.
3. Rows
Cable rows are effective for strengthening the upper back, shoulders, and biceps. They help improve posture and build a strong back by targeting the rhomboids, traps, and lats.
Set the pulley to a low position and attach a V-bar or handles.
Sit on a bench or the floor with your feet braced against the machine.
Grab the bar or handles with both hands and pull them towards your torso, keeping your back straight.
Squeeze your shoulder blades together at the end of the movement.
Slowly extend your arms back to the starting position.
Repeat for 3 to 4 sets of 10 to 12 reps.
4. Lateral Raises
The cable lateral raise is excellent for developing the shoulders, specifically the lateral deltoids. This exercise helps create broader shoulders and a more defined upper body.
Set the pulley to the lowest position and attach a single handle.
Stand sideways to the machine, holding the handle with the hand farthest from the machine.
With a slight bend in your elbow, raise your arm laterally until it’s parallel to the floor.
Slowly lower the arm back to the starting position.
Repeat for 3 sets of 8 to 12 reps per side.
5. Tricep Extensions
Cable triceps extensions are effective for isolating and building the triceps muscles. The constant tension provided by the cable helps maximize muscle engagement and growth.
Attach a rope or straight bar to the high pulley.
Stand facing the machine, gripping the attachment with both hands.
Keep your elbows close to your sides and extend your arms downwards.
Fully extend your arms, squeezing the triceps at the end of the movement.
Slowly return to the starting position.
Repeat for 3 sets of 12 to 15 reps.
6. Bicep Curls
The cable bicep curl targets the biceps, providing continuous tension throughout the movement for effective muscle building. It's a great way to add variety to your bicep training routine.
Attach a straight bar or handles to the low pulley.
Stand facing the machine, holding the bar or handles with an underhand grip.
Keep your elbows close to your sides and curl the bar or handles towards your shoulders.
Squeeze the biceps at the top of the movement.
Slowly lower the bar or handles back to the starting position.
Repeat for 3 sets of 10 to 15 reps.
7. Woodchops
The cable woodchop is a powerful exercise for developing core strength and rotational power. It engages the obliques, abs, and lower back, making it ideal for athletes and anyone looking to improve their core stability.
Attach a handle to a high pulley.
Stand sideways to the machine with feet shoulder-width apart.
Grip the handle with both hands and pull it diagonally across your body, twisting your torso.
Keep your arms extended and your core engaged throughout the movement.
Return to the starting position with control.
Repeat for 2 to 3 sets of 10 reps per side.
8. Face Pulls
Cable face pulls target the rear deltoids, traps, and upper back, helping improve posture and shoulder health. This exercise is particularly beneficial for those who spend long hours at a desk or in front of a computer.
Set the pulleys to shoulder height and attach a rope handle.
Stand facing the machine, gripping the rope with both hands.
Pull the rope towards your face, keeping your elbows high and wide.
Squeeze your shoulder blades together at the end of the movement.
Slowly return to the starting position.
Repeat for 3 sets of 10 to 12 reps.
9. Lat Pulldowns
The cable lat pulldown is a staple exercise for developing a strong, wide back. It targets the latissimus dorsi, as well as the biceps and upper back muscles.
Attach a wide bar to the high pulley.
Sit down on the bench with your knees secured under the pads.
Grab the bar with a wide, overhand grip.
Pull the bar down towards your chest, squeezing your shoulder blades together.
Slowly extend your arms back to the starting position.
Repeat for 3 to 4 sets of 12 to 15 reps.
10. Glute Kickbacks
Cable glute kickbacks are an excellent exercise for targeting and strengthening the glutes. They help improve lower body aesthetics and athletic performance by isolating the gluteus maximus.
Attach an ankle strap to a low pulley.
Secure the strap around your ankle and stand facing the machine.
Hold onto the machine for support and extend your leg straight back, squeezing the glute at the top.
Slowly return to the starting position.
Repeat for 3 to 4 sets of 12 to 15 reps per side.
11. Standing Oblique Crunches
This exercise targets the obliques, helping to define and strengthen the sides of the core. The cable standing oblique crunch is effective for improving core stability and rotational strength.
Attach a single handle to a high pulley.
Stand sideways to the machine, gripping the handle with one hand.
Pull the handle down towards your hip while crunching your obliques.
Slowly return to the starting position.
Repeat for 2 to 3 sets of 8 to 12 reps per side.
12. Reverse Lunges
The cable reverse lunge is a great lower-body exercise that targets the quadriceps, hamstrings, and glutes while also engaging the core. It helps improve balance and coordination.
Attach a handle to a low pulley.
Stand facing the machine and hold the handle with both hands at chest level.
Step back with one leg into a lunge position, keeping your front knee over your toes.
Push through the front heel to return to the starting position.
Repeat for 3 sets of 8 to 12 reps per side.
13. Cable Crunches
Cable crunches are an effective exercise for targeting the rectus abdominis, helping build strong and defined abs. The constant tension from the cable adds resistance for better muscle activation.
Attach a rope to a high pulley.
Kneel down facing the machine and grab the rope with both hands.
Pull the rope down towards your shoulders and crunch your torso down.
Squeeze your abs at the bottom of the movement.
Slowly return to the starting position.
Repeat for 2 sets of 10 to 15 reps.
Safety Precautions For Using a Functional Trainer
When using a functional trainer, prioritize safety to prevent injury and maximize effectiveness. Keep the following tips in mind during your workouts:
Adjust the equipment to your height and fitness level, ensuring cables and attachments are secure.
Warm up with dynamic stretches to prepare your muscles.
Use proper form and technique, avoid jerky movements, and keep a firm grip on handles.
Begin with lighter weights and gradually increase as you build strength.
Maintain a neutral spine and engage your core throughout exercises to protect your back.
Stay focused and avoid distractions during workouts.
If you're unsure about any exercise, seek guidance from a fitness professional to ensure safety.
Main image credit: Total Shape / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
