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)
Back: Low rows
Attachment: Triangle Row or use the low row bar (essentially a straight bar) that comes with the Ares™.
Legs: Cable goblet squats
Attachment: Triangle Row
How to do it:
Glutes: Cable kickback
Attachment: Ankle cuff
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
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
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
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
Want More Workout Inspiration?
Check out the best, unexpected exercises you can do on a lat pulldown machine.
