Full-Body Cable Workout on the Ares Cable Machine

All you need is one power rack attachment, and you can get an incredible, full-body workout -- for lifters of all levels.  

Talk about an all-in-one piece of gym equipment. The Ares™ cable attachment is a fully integrated, functional trainer and lat pulldown/low row attachment that affixes to your existing PR-4000 or PR-5000 power rack.  

Not only does this save space, but it adds a ton of versatility and cable machine workout options to your home or commercial gym setup.  

Here’s a quick look at this unique cable crossover attachment, followed by an effective, full-body, strength-training workout inspiration to help you build muscle. The reps and sets may vary based on your unique goals, but 3 sets of 8 to 12 is a solid, go-to choice. You may also consider simply breaking up these exercises like:

• upper body and lower body muscles 
• or upper/mid and lower cable positions

What Distinguishes the Ares™ Cable Machine? 

REP offers a variety of different functional trainer options, both stand-alone units and cable machines you can attach right onto your power rack. Here’s a look at the different options and how to pick the functional trainer that’s best for you.  

A few features that set the Ares™ cable machine apart:  

• It comes with a lat pulldown and low row feature built in (not all cable machines do). 
• It has a high weight capacity (620lbs with both sides) – higher than most.  
• It has a small footprint for the versatility it packs. 
• It comes with a good number of cable attachments/handles (footplate, rubber grip strap-style handle; a knurled, chrome lat pulldown bar; a low row bar (straight bar); and a connector banana), so you don’t have to buy them separately.  
• It comes with four micro 2.5lb weights so you can make small jumps.  
• It has a ton of cable positions – up to 35.  
• The Ares™ features dual weight stacks that you can connect together or use individually for unilateral exercises.  

Want more info?

Here’s a video comparing the Ares™ cable machine to the Athena™ cable machine, another one of REP’s popular cable attachments.  

Full-Body Cable Workout on the Ares™ Cable Machine

Cables are for much more than just chest flies. If you have an Ares™ cable attachment, it’s easy to work out every muscle group. Here’s a sample full-body workout using just the Ares™ attachment.  

Trolley in a Low Position 

Shoulders: Front raise and side raises

Attachment: D-handle (comes with Ares™ attachment) 

How to do it:

Back: Low rows 

Attachment: Triangle Row or use the low row bar (essentially a straight bar) that comes with the Ares™. 

How to do it:

Legs: Cable goblet squats 

Attachment: Triangle Row

How to do it: 

Glutes: Cable kickback 

Attachment: Ankle cuff 

How to do it: 

Hamstrings/glutes: Cable RDLs 

Attachment: Straight Bar 

How to do it:

Quads: Cable lunges 

Attachment: D-handle (comes with the Ares™ attachment) 

How to do it:

Abductors/adductors: Standing cable hip adduction/abduction

Attachment: Ankle cuff 

How to do it:

Biceps: Cable curls 

Attachment: Tricep Rope  

How to do it:

Triceps: Overhead tricep extension 

Attachment: Tricep Rope 

How to do it:

Trolley in a Middle Position

Back/shoulders: Rear delt flies

Attachment: None needed. Can just hold the ball-end of the cable. 

How to do it: 

Glutes: Cable pull-throughs

Attachment: Tricep Rope  

How to do it: 

Trolley in a High Position   

Back: Lat pulldowns  

Attachment: Lat pulldown bar (comes with the Ares™ attachment), Leg Roller to hold you in place, bench or plyo box to sit on

How to do it:

Chest: Cable flies 

Attachment: D-handles (come with the Ares™ attachment) 

How to do it: (Can also do these from different heights)

Shoulders: Face pulls 

Attachment: Tricep Rope  

How to do it:

Triceps: Standing overhead tricep extensions (single arm or both)

Attachment: None needed (although some people like to use the Tricep Rope)

How to do it: 

Core: Wood choppers 

Attachment: D-handle (comes with the Ares™ attachment) or Sports Handle

How to do it:

Want More Workout Inspiration? 

Check out the best, unexpected exercises you can do on a lat pulldown machine.  



Aimee Heckel, CPT, is a health and fitness journalist with over 20 years of experience. She set an all-time world-record deadlift in her division across all powerlifting federations at Mr. Olympia. In addition, she earned a national deadlift record and 18 Colorado state records. Heckel also has nine world records in grip sport, a pro card in natural figure bodybuilding, four first-place bodybuilding titles, and was named IPE Ms. Colorado Figure.