Upper Body Training on the Cables Wearing My New Bodysuit by Ryderwear

There’s nothing quite like walking into the gym feeling strong, focused, and confident in what you’re wearing. On today’s workout agenda: an intense upper body session using cables, all while rocking my brand-new bodysuit from Ryderwear. Let me just say—it did not disappoint.

Whether you’re looking to target your back, shoulders, chest, or arms, cable machines are a highly effective and versatile way to sculpt your upper body. And when you combine that with high-performance, supportive gear like Ryderwear’s bodysuit, it elevates your workout experience in more ways than one. So, let’s talk training, let’s talk fashion, and let’s break down this upper body cable session from start to finish.

Why Train Upper Body with Cables?

Cables are an often underused gem at the gym. Unlike free weights, cables maintain constant tension throughout the movement, which increases time under tension—a key factor in muscle growth. They’re also adjustable for height, angle, and grip position, making them perfect for hitting muscles from all directions. Whether you’re isolating specific muscles or going for full compound movements, cables provide control, safety, and superior engagement.

And if you’ve ever struggled with joint discomfort or poor form during free weight lifts, cables offer a much smoother range of motion. Less joint stress, more gains.

Wearing the Right Gear: The Bodysuit Advantage

Let’s talk briefly about what I was wearing. My Ryderwear bodysuit didn’t just look sleek and stylish—it felt incredible. This isn’t just about aesthetics; it’s about performance.

Ryderwear’s design philosophy centers around high-stretch materials, body-hugging fits, and durability. My bodysuit moved with me like a second skin. No adjustments mid-set, no pulling or tugging. It provided gentle compression without feeling restrictive, and the breathable fabric kept me cool even during the most intense supersets.

Plus, let’s be honest, there’s a mental boost when you walk past the mirror and feel strong, sleek, and ready to crush it. Confidence and performance go hand-in-hand.

Warm-Up: Getting the Blood Flowing

I started with 5 minutes of light cardio on the treadmill to get the blood pumping, followed by dynamic stretches for my shoulders, arms, and back. Then, it was time to ease into the cables.

Warm-Up Set: Cable Face Pulls

3 sets of 15 reps
Light weight, focusing on scapular retraction and shoulder mobility

Face pulls are a perfect warm-up move—they activate the rear delts and mid-back muscles, setting a strong foundation for the heavier lifts to come.

Exercise 1: Cable Lat Pulldowns (Straight Bar)

3 sets of 12, 10, and 8 reps

Wide grip
Increasing weight with each set

Nothing like starting the session with a compound movement that targets the lats, upper back, and biceps. I love the lat pulldown on cables because of the continuous tension throughout the movement, especially in that last inch of the pull where the contraction is most intense.

My bodysuit allowed full mobility without riding up, so I could lean back slightly and engage my lats fully through the motion.

Exercise 2: Cable Chest Fly (Standing)

3 sets of 15 reps

Moderate weight
Focus on slow negatives

Chest flies on cables are superior to dumbbells in one big way: constant resistance. I set the cables slightly above shoulder height and stepped forward to create tension. With a slight bend in the elbows, I brought the handles together in front of me, squeezing my pecs tightly.

This movement looks graceful, but it’s intense—especially when you control the tempo. My suit kept everything in place, which meant I could stay laser-focused on my form and contraction.

Exercise 3: Single-Arm Cable Row

3 sets of 12 reps per side

Medium-heavy weight
Emphasis on full range of motion

Switching to a single-arm movement helps correct muscular imbalances and allows for deeper engagement of each side. I pulled my elbow back and down, keeping my torso square and still. This really lit up my mid-back and rhomboids.

As a bonus, this unilateral movement gives you a bit of core work too—since you have to stabilize your body against the pull. Again, my Ryderwear suit’s snug fit supported my posture without getting in the way.

Exercise 4: Cable Lateral Raises

3 sets of 15 reps

Light weight, high focus on form

Deltoids, especially the lateral head, are key for that strong upper body silhouette. I attached a D-handle to the low cable pulley, stood sideways, and raised my arm out to shoulder height. These need to be controlled—not yanked—so I kept the reps slow and steady.

It’s a small movement, but it burns in the best way. Form is critical here, and feeling unrestricted in the bodysuit meant I didn’t have to adjust between reps.

Exercise 5: Triceps Pushdowns (Rope Attachment)

3 sets of 12–15 reps

Drop set on the last set for maximum burnout

No upper body session is complete without targeting the triceps. The rope pushdown is a staple for a reason—it isolates the muscle, allows a strong contraction at the bottom, and gives a good stretch at the top.

I kept my elbows tucked, focused on driving the rope down and outward at the bottom for a killer squeeze. With the Ryderwear bodysuit offering light compression, I felt more “locked in” through my core and glutes, which helped stabilize the whole movement.

Exercise 6: Cable Curls (Bar Attachment)

3 sets of 10–12 reps

Superset with overhead cable curls (for a pump finisher)

Finishing off with biceps, I went for a bar attachment and really focused on form. No swinging, no using my back—just strict, clean reps. For the superset, I switched to the overhead cable curl using two high pulleys to really stretch and contract the long head of the biceps.

By the end, my arms were shaking and fully pumped. That’s when I knew the workout had hit every angle.

Cool Down and Final Thoughts

After the session, I stretched for about 10 minutes, focusing on the chest, shoulders, and back. Cooling down helps prevent soreness and improves recovery. Plus, it gave me a chance to reflect on the workout—and the gear that helped elevate it.

Working out in the Ryderwear bodysuit felt like training in my peak form. It moved with me, stayed in place, and even made a few fellow gym-goers ask, “Where did you get that?” Function meets fashion, and I’ll definitely be making this a regular in my gym wardrobe rotation.

Final Words

If you’re serious about building an aesthetic, strong upper body, cables should be a major part of your training toolbox. Their versatility, safety, and consistent resistance make them ideal for sculpting every muscle group above the waist. Pair that with confidence-boosting, performance-enhancing activewear—like Ryderwear’s bodysuit—and you’re unstoppable.

So the next time you hit the gym, consider swapping the dumbbells for cables and slipping into something that makes you feel as powerful as you train. Trust me, your muscles (and your mindset) will thank you.

Glad to be back Deadlifting 140kg / 308lb