Cable and machine hamstring exercises
6 exercises from the diary's catalog, all with photos. Below are the list and a sample hamstring workout: compounds first, then isolation.
6 exercises
Sample workout
Templatehamstring workout
- Smith Machine Stiff-Legged Deadlift3×6–10
- Glute-Ham Raise3×6–10
- Lying Leg Curl3×10–15
- Seated Leg Curl3×10–15
Four exercises from the list: compounds first, then isolation. It's a template for one day; how many sets a muscle needs per week is in the volume guide, and how to progress is in the progressive overload guide.
Why machines and cables
A machine sets the path, and a cable keeps tension where a dumbbell goes slack — at the bottom of a raise or the top of a fly. There's nothing to stabilise, so you can safely take sets close to failure without a spotter, and changing the weight is moving a pin. For a beginner, machine hamstring exercises are the easiest way in.
The downsides: a machine is built for an average person — adjust the seat and handles to fit you — and machines that look identical weigh differently from gym to gym. Only compare your numbers on the same machine.
Log your workouts — I'll show how many sets a week you give this group.
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