This exercise uses a cable machine to target the calf muscles.
- +Allows for adjustable resistance
- +Provides constant tension on the muscle
- +Can be done with various attachments
- –May be difficult to maintain balance
- –Can strain ankles if not done properly
This exercise targets:
–
Calves
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a low pulley with a straight bar; place a bench and a small step/plate in front
- Sit facing the cable; balls of feet on the step, heels hanging off
- Rest the bar across your thighs just above the knees and hold it
- Brace your core, sit tall, knees bent about 90 degrees
- Press through the balls of your feet to raise your heels high
- Squeeze your calves at the top for 1–2 seconds
- Lower slowly until you feel a deep stretch, no bouncing
- Keep pressure through the big-toe side; use a weight you can control for 12–20 reps