Ultimate 1-Hour Upper-Body Cable Machine Workout for Maximum Muscle Gains

Man doing an upper body workout on the Ares 2.0


Transform your upper-body workouts with the Ares 2.0 cable machine attachment. This versatile power rack attachment offers an incredible range of exercises, allowing you to target all major muscle groups in your upper body.

One attachment. Every muscle group. 

Whether you're aiming for strength, definition, or overall fitness, the Ares 2.0 attachment has you covered.   

The Ares 2.0 cable attachment

Warm-Up Routine for Upper-Body Cable Machine Workout (10 minutes) 

Arm Circles for Shoulder Warm-Up (2 minutes) 

Instructions: Stand with your feet shoulder-width apart and extend your arms to the sides. Make small circles forward for 1 minute, then backward for 1 minute. 

Tip: Keep your arms straight and engage your shoulder muscles. 

Resistance Band Pull-Aparts for Shoulder Activation (3 minutes) 

Man doing band pull-aparts with a resistance band

Instructions: Hold a resistance band (like this Pull-Up Band) with both hands, arms extended straight in front of you. Pull the band apart by squeezing your shoulder blades together. Perform 2 sets of 15 reps. 

Tip: Keep your core engaged and avoid arching your back. 

Dynamic Chest Stretch for Pre-Workout Flexibility (2 minutes) 

Instructions: Place your hands on your hips, push your elbows back, and stretch your chest. Hold for a few seconds, then release. Repeat for 2 minutes. 

Tip: Maintain an upright posture. 

Resistance Band Shoulder Warm-Up Exercises (3 minutes) 

A REP resistance band

Instructions: Attach a resistance band to a stable surface at waist height. Perform internal and external rotations.

Internal: Pull the band toward your body (15 reps each arm).

External: Pull the band away from your body (15 reps each arm). 

Tip: Keep your elbow close to your side and move only your forearm.   

Main Upper-Body Cable Workout Routine (45 minutes) 

Cable Chest Press for Pectoral Strength (10 minutes) 

Ares 2.0 cable flies

Instructions: Attach D-handles to the Ares ™ 2.0 machine at chest height. Stand with one foot forward, grasp handles, and press them forward. Perform 3 sets of 12 reps. 

Tip: Keep your elbows slightly bent and avoid locking them out. 

Cable Rows for Back Muscle Development (8 minutes) 

Man doing seated rows on the Ares 2.0

Instructions: Attach a Straight Bar or D-handles to the Ares ™ 2.0 cable machine at a low position. (The Ares ™ 2.0 attachment is integrated with a lat pulldown and seated row feature.) Sit on a bench or the floor, grasp the bar, and pull it toward your torso. Perform 3 sets of 12 reps. 

Tip: Keep your back straight and squeeze your shoulder blades together. 

Cable Lateral Raises for Shoulder Definition (7 minutes) 

Instructions: Attach D-handles to the low pulley of the Ares ™ 2.0 attachment's trolleys. Stand with feet shoulder-width apart, hold handles, and raise arms to the sides. Perform 3 sets of 15 reps. 

Tip: Keep a slight bend in your elbows and lift to shoulder height. 

Cable Tricep Pushdown for Arm Toning (6 minutes) 

Woman doing tricep pushdowns on a cable machine

Instructions: Attach a straight bar, Accessory Strap, or Tricep Rope to a high pulley. Stand with feet shoulder-width apart, grasp the bar, and push it down. Perform 3 sets of 15 reps. 

Tip: Keep your elbows close to your body and fully extend your arms. 

Cable Bicep Curl for Arm Strength (6 minutes) 

Multi-grip curl bar attachment

Instructions: Attach a Multi-Grip Curl Bar or straight bar to a low-positioned pulley. Stand with feet shoulder-width apart, grasp the bar, and curl it upwards. Perform 3 sets of 12 reps. 

Tip: Keep your elbows stationary and focus on contracting your biceps.  

Cable Face Pulls for Upper Back Strength (8 minutes) 

Woman doing face pulls on a cable

Instructions: Attach the Tricep Rope or Accessory Strap to a high pulley. Stand with feet shoulder-width apart, grasp the rope, and pull it towards your face. Perform 3 sets of 15 reps. 

Tip: Keep your elbows high and focus on squeezing your upper back muscles. 

Cooldown Routine for Muscle Recovery (5 minutes)   

Static Stretching for Upper-Body Flexibility (5 minutes) 

Instructions: Perform stretches for each major upper-body muscle group, holding each stretch for 30 seconds. Breathe deeply and avoid bouncing during the stretch. 

Chest Stretch: Place your arm against a wall and gently turn away. 

Shoulder Stretch: Bring one arm across your body and hold with the opposite arm. 

Woman stretching her arms

Tricep Stretch: Bring one arm overhead and down your back, holding the elbow with the opposite hand. 

Woman stretching her triceps

Upper Back Stretch: Clasp your hands in front of you and push forward, rounding your upper back. 

Useful Tips for Effective Cable Workouts 

Man working out on the Ares Cable Attachment

Maintain Proper Form for Injury Prevention 

Maintain good posture and engage your core throughout each exercise to prevent injury and maximize effectiveness. 

Controlled Movements for Maximum Muscle Activation 

Perform exercises in a slow and controlled manner to increase muscle activation and reduce the risk of injury. 

Breathing Techniques for Optimal Performance 

Exhale during the exertion phase (lifting or pulling) and inhale during the return phase (lowering or releasing).   

Weight Selection for Progressive Overload 

Choose a weight that allows you to complete the prescribed reps with good form but still feels challenging by the last few reps. 

Progression Strategies for Continuous Improvement 

Gradually increase the weight or number of reps as you become stronger to continue making progress. 


Man doing seated rows on the Ares 2.0

How often should I do an upper-body cable machine workout? 

For optimal results, aim to train your upper body 2-3 times per week, allowing at least one day of rest between sessions to ensure adequate recovery. 

Can beginners perform this workout?

Yes, beginners can do this workout by starting with lighter weights and gradually increasing the intensity as they become more comfortable and stronger. 

What should I eat before and after this workout? 

Consume a balanced meal with carbohydrates and protein about 1-2 hours before the workout. Post-workout, have a meal or snack with protein and carbs to aid muscle recovery and replenish energy stores. 

Can I add more exercises to this routine? 

Yes, you can add more exercises targeting different muscle groups, but be mindful of the workout duration and avoid overtraining.  

How do I prevent injuries during this workout? 

Focus on proper form, controlled movements, and using appropriate weights. Always warm up before starting and cool down after the workout. 

The Ares 2.0 cable attachment

Bottom line: This 1-hour upper-body cable machine workout is designed to target all major muscle groups, ensuring a balanced and effective training session. All you need is the Ares  2.0 attachment. By following the outlined exercises and tips, you'll be on your way to achieving a stronger, more sculpted upper body. Remember to maintain proper form, gradually increase intensity, and listen to your body to prevent injuries and maximize results.