Cables vs. Free Weights

Have you ever thought about why certain exercises are done on cables vs. free weights, or if there are certain exercises that should be done on cables rather than free weights? Well there is an explanation to why each of those are great for their own reasons.  First, let me explain the difference and what each of those are if you’re not familiar!

FREE WEIGHTS: Anything that is “free” to move in any direction without being bound by a cable, cord, or band.  Some examples are: barbells, weighted plates, kettlebells, dumbbells, medals, etc.

CABLES: Cables have a steel frame with a weight stack attached through a pulley system to handles that are usually interchangeable.

Now the debate… CABLES VS. FREE WEIGHTS

FREE WEIGHTS

• More variety, less stability

• Linear movements and lifts**

• Helps build balance, coordination, and core stability

• Gravity plays a huge part**

CABLES

• Constant tension; no resting point

• Curvilinear movements**

• Joints and levers guide you through proper range of motion

• Fatigue faster

**Gravity and curvilinear movements: When using free weights for curvilinear, you’ll notice that there are certain points during the movement that are harder and easier.  The reason being gravity.  See, with free weights, you’ll only really feel constant tension during linear movements where you move in a straight line (movements like squats, presses, and bent over pulls).  Gravity is pulling the weight down while you’re going up, and as you’re going down you’re resisting gravity by controlling the movement. Other movements that are curvilinear do not move in a straight line, they move in a circular motion causing gravity to not have a constant force on the weight (movements like flys, curls, skull crushers, etc). That doesn’t mean you can’t do these with free weights if done in the correct fashion, but you need to be strict on form.  With that being said, cables work really well with curvilinear movements by keeping the tension constant leading to better results.  You can manipulate gravity and kinetics with cables, as well as be a bit more creative with how you use cables while keeping the tension on the muscles being worked. But there is a time to use cables and a time to use free weights. Knowing when to use them is the where wisdom and proper workout programming come in.  It all depends on your goals!