Top 5 Easy Exercises You Can Perform Using Ankle/Wrist Cuffs
Ankle/Wrist cuffs are a fantastic addition to any strength training regimen, offering a unique way to target muscles with precision and stability. Whether you’re looking to enhance your shoulder workouts or add variety to your routine, ankle/wrist cuffs can be incredibly effective. Here are five exercises you can perform using ankle/wrist cuffs to take your workouts to the next level.
1. Cable Lateral Raises
Cable lateral raises are a staple in shoulder workouts, and using ankle/wrist cuffs can amplify their effectiveness.
Attach the cuffs to the cable machine at a 90-degree angle. Stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your arms out to the sides until they reach shoulder height, then lower them back down.
The constant tension from the cables ensures that your deltoids are engaged throughout the entire range of motion, providing a more intense workout than traditional dumbbell lateral raises.
Related Article: Wrist Cuffs vs. Dumbbells for Lateral Raises: Which is Better?
2. Behind the Back Lateral Raises
Behind the back lateral raises with ankle/wrist cuffs are a fantastic variation that targets the rear deltoids.
Set the cable machine to its lowest point and attach the cuffs. Stand with your back to the machine, arms extended behind you. Raise your arms out to the sides and up to shoulder height, maintaining a slight bend in your elbows.
This Exercise is one of my favourite exercise after getting wrist cuffs, I can really feel maximum stretch and contraction on my muscles.
3. Cable Y Raise
The cable Y raise is an excellent exercise you can perform them standing or lying according to your comfort for targeting the upper back and shoulders.
Attach the ankle/wrist cuffs to the cable machine at the lowest setting. Stand with your feet shoulder-width apart or lie down on a bench and attach the cables with your cuffs and keep your hands straight down in front of you. Then raise your arms in a Y shape until they reach shoulder height, then lower them back down.
This exercise not only works the deltoids but also engages the traps and upper back muscles, providing a comprehensive shoulder workout.
4. Cable Hip Abductions
Cable hip abductions are great for targeting the glutes and outer thighs.
Attach the ankle/wrist cuffs to the cable machine at the lowest setting and wear them on your ankles. Stand sideways to the machine and lift your outer leg away from your body, keeping it straight. Return to the starting position and repeat.
This exercise strengthens the hip abductors and improves stability and balance.
5. Glute Kickbacks
Glute kickbacks are a powerful exercise for targeting the glutes and hamstrings.
Attach the ankle/wrist cuffs to the cable machine and wear them on your ankles. Set the cable machine to the lowest setting. Stand facing the machine, holding onto the frame for support. Slowly kick one leg back and up, squeezing your glutes at the top of the movement, then return to the starting position. Repeat with the other leg.
This exercise helps build strong, toned glutes and improves overall lower body strength.
Conclusion
Ankle/wrist cuffs are a versatile and effective tool for enhancing your strength training routine. These five exercises—cable lateral raises, behind-the-back lateral raises, cable Y raises, cable hip abductions, and glute kickbacks—can help you build stronger, more defined muscles in both your upper and lower body. There are a lot more exercises you can perform with ankle/wrist cuffs, such as lateral lunges and front raises, but I prefer these with dumbbells. By incorporating ankle/wrist cuffs into your workouts, you can achieve better muscle engagement and stability, making each exercise more effective and enjoyable. So, next time you hit the gym, consider adding ankle/wrist cuffs to your routine and experience the benefits for yourself.
Related Article: 3 Best Wrist Cuffs for Lateral Raises and Cable Kickbacks
