18 Best Cable Back Workout and Exercises for Wider Back

If you want an easy piece of gym equipment to use, cable machines are a good place to start.

Cable machine back workouts promote smooth, fluid form, there are generally more than enough machines in a given gym, and it’s easy to create a large variety of exercises on one of these machines. 

Using a cable machine for back exercises can give you some fantastic gains in building a stronger, thicker, and wider back. Performing back exercises with cable machines can also help to boost your other larger compound lifts such as deadlifts or overhead presses.

By using different attachments, angles, and weights, the cable machine workout can target all the major and smaller muscles of your back.

Let see the Best cable Back Exercises and Workout that build massive back (upper, middle & lower). But first, you need to understand back muscle anatomy and functionality.

Back Anatomy

Your back has many muscles. These muscles help you move your body, including your head, neck, shoulders, arms and legs.

Your back muscles work together to allow you to bend over, twist, turn your head and extend your back.

They also help you carry out everyday actions, like picking up a cup or opening a door.

The muscles of the back can be divided into three groups – superficial, intermediate and deep:

  • Superficial — associated with movements of the shoulder.
  • Intermediate — associated with movements of the thoracic cage.
  • Deep — associated with movements of the vertebral column.

The superficial back muscles are situated underneath the skin and superficial fascia. The muscles in this group are:

  • Latissimus dorsi (lats), the largest muscle in the upper part of your body. It starts below your shoulder blades and extends to your spine in the lower part of your back.
  • Levator scapulae, a smaller muscle that starts at the side of your neck and extends to the scapula (shoulder blade).
  • Rhomboids, two muscles that connect the scapula to the spine.
  • Trapezius (traps), which start at your neck, go across your shoulders and extend to a “V” in your lower back.

Erector spinae, a deep muscle of the back, starting from your lower spine stretching up to your neck. This muscle is responsible for extending and rotating the spine. The erector spinae is a key part of our lower back and keeps our body working well.

This blog contains a description of the best cable workout, which focuses on the back muscles, including the lats, rhomboids, trapezius, and lower back.

Back anatomy
Back anatomy

Is cable exercises good for back training?

You will find both the biggest guys and the most inexperienced people using the cable machine for back exercises at any gym. Cable machines are very versatile and can be used by everyone.

Cable exercises for the back are good for building muscle and strength in the back muscles. The cables help with smooth movement when doing back exercises with a variety of weights, attachments, body positions, and angles.

The number one reason why cable machines are great for back exercises is that they give continuous tension. Because cable machines apply tension to the muscles during both the eccentric and concentric portions of each exercise, they may be more effective than free weights.

Benefits of the Cable Back Workout

The cable back workout offers an effective way to train the back, let’s have a look at some other benefits of back exercises with a cable machine.

  • For people who experience discomfort in their joints during the barbell row, cable back workout are a great alternative.
  • Back workouts with cables are more evenly distributed, and you have more of a constant load on your back muscles throughout the whole range of motion.
  • The cable machine back training offers almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
  • The cable setup gives your muscles almost uninterrupted time under tension, and a massive pump — each of which can help optimize muscle growth.
  • Cables are a safe and efficient tool to incorporate into your normal upper and lower back workout program. The smooth flat resistance results in less wear and tear on the joints, especially the wrists, elbows, and shoulders.
  • The cable machine offers a smooth, controlled motion. This smooth motion is great to keep back exercises on the correct path to maximize the time under tension.
  • In cable lats workouts, you can switch up your grip on the cable machine by using different attachments such as the stirrup or ropes.
  • Varying the position of the body and the direction of cable, you can work out various parts of the back muscles.

18 Best Cable Machines Back Exercises

Incorporating the cable machine into your back workout will increase your strength and muscle mass.

Try cable exercises. They allow for free movement in your arms and put constant tension on your muscles that you can’t get with dumbbells. Here are the 18 best cable machine exercises to strengthen your upper, middle and lower back.

1. Lat Pull Down

If you’re looking for straightforward cable machine back exercises to add to your back workout routine, Lat pull downs are a great staple exercise to get you started.

It is a great cable exercise of the back that is widely used by fitness trainers to build bigger lats. This isolating exercise specifically focuses on the back muscles without tiring out the biceps or triceps.

Lat Pull Down
Lat Pull Down

Muscles Worked

Primary: upper back

Secondary: Rear deltoid, lower trapezius, rhomboids.

How To Do

  1. Take an overhand grip, hands slightly wider than shoulder-width apart, and sit on the machine seat. Lock your knees under the support pads.
  2. Keep your upper back straight, pull the bar down and bring it up to the chest. As you pull down, squeeze your shoulder blades together and feel back muscles contracting.
  3. Perform this movement using your upper back and use the arms merely as a lever between bar and lats.
  4. Now release the bar with controlled motion and stretch your lats as much as possible.

 Tips

  • To make the most of this move, your reps should be slow and controlled.
  • Go full range of motion and concentrate on your back muscles doing the major work.
  • Avoid rising yourself from the seat.

2. One-Arm Lat Pull-Down

One-Arm Lat Pull-Down is another great exercise for your cable back workout. It is the unilateral variation of Lat pull down.

It’s important to target your back muscles to help with proper posture and to ease pulling movements.

One-Arm-Lat-Pull-Down
One-Arm Lat Pull-Down

Muscles Worked

Primary: lats

Secondary: Rear deltoid, lower trapezius, rhomboids.

How To Do

  1. Take an overhand grip, hands slightly wider than shoulder-width apart, and sit on the machine seat. Lock your knees under the support pads.
  2. keep your upper back straight, pull the bar down and bring it up to the chest. As you pull down, squeeze your shoulder blades together and feel back muscles contracting.
  3. Perform this movement using your upper back and use the arms merely as a lever between bar and lats.
  4. Now release the bar with controlled motion and stretch your lats as much as possible.

 Tips

  • To make the most of this move, your reps should be slow and controlled.
  • Go full range of motion and concentrate on your back muscles doing the major work.

3. Seated Cable Rows

Seated Cable Rows is an excellent cable exercise to build middle back muscles, and this works on lower back as well.

This back exercise is done on a cable rowing machine with separate handles and grip position change, the muscle worked involvement.

Seated Cable Rows
Seated Cable Rows

Muscles Worked

Primary: Trapezius, upper back

Secondary: Rhomboids, rear deltoid.

How To Do

  1. Sit on a seated cable pulley rowing machine with legs slightly bent and feet supported against the crossbar.
  2. Take hold of the handles with your arms extended and back stretched.
  3. Pull the handles so that they come as close to the lower chest/abdomen as possible.
  4. Thrust your chest out while pulling with your body in upright position. Slowly return the handle to the starting position.

Tips

  • Pause briefly when the handles are close to the chest and squeeze your upper back muscles, bringing the scapulae closer.
  • Keep your knees slightly bent to avoid knee and lower back pressure.
  • Remember, a rounded back is a wrong back. Keep it straight at all times.
  • Keep your upper back stationary, don’t move your upper back, back and forth.

4. Wide Grip Seated Row

The seated row is normally done with a narrow grip. But if you’d like to focus on the wider back, you can use a wide grip.

Wide grip rows can make your back thicker because the majority of the work is done by the muscles in the upper back.

To do it correctly, be sure the movement is slow and fluid – no jerking or raising yourself up to push down with your body weight.

Wide-Grip-Seated-Row
Wide Grip Seated Row

Muscles Worked

Primary: Trapezius, upper back

Secondary: Rhomboids, rear deltoid.

How To Do

  1. Sit on a seated cable pulley rowing machine with legs slightly bent and feet supported against the crossbar.
  2. Hold the bar with your arms slightly wider than shoulder-width apart.
  3. Pull the bar so that they come as close to the lower chest/abdomen as possible.
  4. Thrust your chest out while pulling with your body in upright position. Slowly return the handle to the starting position.

Tips

  • Pause briefly when the handles are close to the chest and squeeze your upper back muscles, bringing the scapulae closer.
  • Locking your knees is stressful on the joints, so it’s best to slightly bend your knees.
  • Always maintain a neutral back. To prevent rounding or arching, engage your abs and focus on keeping your spine straight.
  • To fully activate your muscles, perform each rep slowly. Avoid rapid and jerky movements.

5. Straight Arm Lat Pull Down

The straight arm lat pull down is one of the best cable exercises to strengthen your lats (back). This isolation exercise can also help to improve your posture and build a bigger back.

While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation. This is a great exercise that can really help you widen your upper back.

Straight Lat Pulldown
Straight Arm Lat Pull Down

Muscles Worked

Primary: upper back

Secondary: Rear deltoid, lower trapezius, rhomboids, Biceps, and Abs.

How To Do

  1. Take an overhand grip that is wider than shoulder-width on a lat bar attached to the pulley on the lat pulldown bar.
  2. Position yourself with your feet flat on the floor, chest up, and low-back arch exaggerated.
  3. Pull your shoulder blades together as you squeeze your back to initiate the movement, pulling the bar down in a smooth motion to your midsection.
  4. Hold the contraction for a moment, then slowly return the bar all the way back to the starting position.

Tips

  • Don’t allow the head to jut forward as you pull.
  • Keep your elbows slightly flexed and your body still

6. V-Grip Lat Pull Down

The V grip lat pull down is a variation of the lat pull down and an exercise used to build the muscles of the back.

This cable back workout will primarily target the back, you will also notice a fair amount of bicep and middle back activation.

The back is a muscle group that requires a fair amount of variation. So, experiment with several different angles and hand positions to maximize your back muscle growth.

V-Grip Lat Pull Down
V-Grip Lat Pull Down

Muscles Worked

Primary: Back

Secondary: Rear deltoid, Biceps, trapezius, rhomboids.

How To Do

  1. Attach a V handle to the high pulley of a lat-pulldown station. Grab the handles with your palms facing each other and position yourself on the seat with your knees under the pads.
  2. Keep your upper back straight, pull the V handle down and bring it up to the chest. As you pull down, squeeze your shoulder blades together and feel back muscles contracting.
  3. Perform this movement using your upper back and use the arms merely as a lever between handle and lats.
  4. Now release the bar with controlled motion and stretch your lats as much as possible.
  5. Repeat for the desired number of repetitions.

 Tips

  • Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.
  • To make the most of this move, your reps should be slow and controlled.
  • Go full range of motion and concentrate on your back muscles doing the major work.

7. Straight Arm Rope Pull Down

The straight Arm rope pull down is another favorite back exercise with cable.

The rope straight arm lat pull down utilizes a rope attachment to provide the beginner with a more neutral hand positioning. This can help alleviate joint stress some may develop utilizing other variations.

Straight Arm Rope Pull Down
Straight Arm Rope Pull Down

Muscles Worked

Primary: upper back

Secondary: Rear deltoid, lower trapezius, rhomboids, biceps, and Abs.

How To Do

  1. Attach a cable at the highest point at one end of a cable frame and grasp the rope with a neutral grip (palms facing).
  2. Position yourself with your feet flat on the floor, chest up, and low-back arch exaggerated.
  3. Pull your shoulder blades together as you squeeze your lats to initiate the movement, pulling the rope down in a smooth motion, toward your thigh.
  4. Hold the contraction for a moment, then slowly return the bar all the way back to the starting position.

Tips

  • Keep your back straight (neutral position) in order to engage the proper muscles and protect your lower back and neck.
  • Don’t allow the head to jut forward as you pull.
  • Keep your elbows slightly flexed and your body still.

8. Incline Straight Arm Pulldown

It’s highly recommended to include the incline straight-arm pull-down in your cable back workout routine for maximum growth and strength development.

It is a very effective cable exercise for building muscle and strength in the back.

Incline Straight Arm Pulldown
Incline Straight Arm Pulldown

Muscles Worked

Primary: Back

Secondary: Rear deltoid, lower trapezius, rhomboids and biceps

How To Do

  1. Place an incline bench near the one high pulley. Attach a bar grip to a high point on the cable machine. Take an overhand grip that is shoulder-width on a lat bar attached to the pulley on the lat pull down bar.
  2. Laying down on the bench and position your feet flat on the floor, chest up, and low-back arch exaggerated.
  3. Pull your shoulder blades together as you squeeze your lats to initiate the movement, pull the bar down as far as you can in a semicircular motion while contracting your lats.
  4. Hold the contraction for a moment, then slowly return the bar all the way back to the starting position.

Tips

  • Start with the weight above your head and carefully control the weight, do not allow it to go too far in any one direction.
  • Keep your arms straight to really activate the lats during the movement.

9. Double cable neutral-grip lat pull-down

This is one of the best two-arm cable back exercises that you can do during your back workout.

The double cable lat pull-down is a brilliant exercise with which you can build your back and arm muscles and develop upper-body strength.

The neutral grip lat pull down promotes the full range of motion of the lats. Concentrate on squeezing your back muscles at the bottom of the movement.

Double cable neutral-grip lat pull-down
Double cable neutral-grip lat pull-down

Muscles Worked

Primary: Upper back

Secondary: Rear deltoid, lower trapezius, rhomboids, Brachialis,

How To Do

  1. Attach a handle to two high cable pulleys. Position a bench or chair midway between the two pulleys.
  2. Grasp a handle in each hand and sit directly under the pulleys, holding the stirrups using a neutral grip (palms facing each other). The cables should be pulled taut, your arms should be fully extended, and your shoulders should be stretched upward.
  3. Exhale as you pull the stirrups downward until your elbows are by your sides. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  4. Inhale as you return the stirrups to the starting position, with your arms fully extended and shoulders stretched upward. Repeat.

 Tips

  • To make the most of this move, your reps should be slow and controlled.
  • Go full range of motion and concentrate on your back muscles doing the major work.
  • Squeeze your shoulder blades together, and focus on using your back muscles to pull the cables down.

10. Seated One Arm Cable Row

When doing a back workout with a cable machine, there are plenty of single-arm exercises you can add to correct potential imbalances.

It is a version of the cable row movement that trains the muscles of the upper back one side at a time.

It works well in a variety of rep ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.

Seated One Arm Cable Row
Seated One Arm Cable Row

Muscles Worked

Primary: upper back

Secondary: Rear deltoid, lower trapezius, rhomboids.

How To Do

  1. Connect a single handle attachment to the seated row. Place your right hand on the handle with a neutral grip (palm facing inwards).
  2. Sit on the bench and place your feet on the footplates. Hold the handle with your right hand directly in front of your belly button and extend both arms fully.
  3. Bend your right elbow to pull the handle in towards your right side, You should feel a small squeeze between your shoulder blades.
  4. Extend your arm and return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.

 Tips

  • Ensuring that your elbow remains in close contact with the side of your body.
  • You may keep your back straight or allow it to gently sway back and forth in a controlled manner.
  • To make the most of this move, your reps should be slow and controlled.

11. Cable Twisting Standing Row

The cable back exercise involves numerous muscles as it requires you to slightly rotate at the waist. Because this is a unilateral cable exercise, you will have to engage your core throughout the movement. You can use this same exercise with different hand placements to target upper or lower back muscles.

Besides being a great cable back exercise, this movement also works your hips, glutes and other lower body muscles.

Cable Twisting Standing Row
Cable Twisting Standing Row

Muscles Worked

Primary: lats

Secondary: Rear deltoid, lower trapezius, rhomboids, Obliques, Biceps

How To Do

  1. Attach a single grip handle to an elbow-high cable pulley.
  2. Step back and get into a staggered stance, knees slightly bent. Your arm should be out straight and your waist is rotated towards the cable.
  3. Keeping your elbow close to your body, pull back towards your waist while rotating your waist to the same direction
  4. Pause briefly at the top of the movement, then slowly return to starting position. Repeat desired reps.

 Tips

  • Make sure the rotation is in your waist, not hips. You can place your inactive hand on your other hip for added stability.
  • To make the most of this move, your reps should be slow and controlled.

12. Bent Over One Arm Cable Pull

If you’re looking for a way to get more creative with your cable back workout, why not try a bent-over one-arm cable pull?

It is an isolation exercise that builds muscle and strength in the latissimus dorsi (back) muscles of the back. It also targets the lower back and core muscles.

But since it’s an isolation exercise, it’s recommended to stick with moderate weights to effectively stimulate the muscle by feeling it contract during each repetition.

Bent Over One Arm Cable Pull
Bent Over One Arm Cable Pull

Muscles Worked

Primary: latissimus dorsi.

Secondary: Rear deltoid, lower trapezius, Rhomboids, Brachialis.

How To Do

  1. Set up a waist-high cable pulley. Grasp the handle with one hand. Stand back with a wide, staggered stance.
  2. Flex your hips and knees until your torso is horizontal. Your arm and shoulder should be stretching forward.
  3. Keeping your elbow close to your body, exhale as you pull the stirrup to the side of your chest.
  4. Hold for a count of two and squeeze your back muscles. Inhale as you reverse the motion and return the stirrup to the starting position, with your arm and shoulder stretching forward.
  5. Repeat for the ideal number of reps to complete the set. Now, switch arms to complete the exercise on your right side and then alternate between arms for sets.

 Tips

  • Stick with moderate weights to effectively work the lats, since this is an isolation exercise.
  • To make the most of this move, your reps should be slow and controlled.
  • Go full range of motion and concentrate on your back muscles doing the major work.

13. Cable Upright Row

The cable upright row is a movement that targets many of the large muscles in the upper back and shoulders, which is key for many movements in strength, power, and fitness sports.

Cable machines keep tension on the muscles throughout the entire range of motion, ultimately increasing muscle activation and hypertrophy.

Cable Upright Row
Cable Upright Row

Muscles Worked

Primary: Trapezius, Lateral deltoid.

Secondary: Anterior deltoid, supraspinatus, Teres minor.

How To Do

  1. Attach a straight bar to a low cable pulley. Grab the bar using a shoulder-width or wider overhand grip.
  2. Stand close to the pulley with your body upright, your shoulders pulled back.
  3. Exhale as you pull the bar up the front of your body until it reaches the level of your lower or middle chest.
  4. Do not pull the bar up any higher. Hold for a count of two. Inhale as you lower the bar to the starting position.

Tips

  • Bend slightly at the knees and stand with feet shoulder-width apart.
  • Keep your shoulders back, chest out, and body upright.

14. Cable Shrug

The cable shrug is a variation of the shoulder shrug and one of the best trap exercises that are utilized to build the trapezius muscle of the upper back.

It’s one of the best cable exercises for isolating the traps and offers versatility to further improve development.

Cable Shrug
Cable Shrug

Muscles Worked

Primary: Upper Traps, Lateral deltoid.

Secondary: Anterior deltoid

How To Do

  1. Grab a cable bar attachment that is attached to a low pulley. Your hands should be shoulder-width apart or slightly wider if you wish. Your hands should be facing down.
  2. Stand close to the pulley and extend your arms in front of you while holding the bar.
  3. Raise your shoulders, lift the bar as high as you possibly can. Exhale while performing this movement. Hold the contraction at the top for a second.
  4. Slowly lower the bar to its starting position.
  5. Repeat for the desired number of reps.

Tips

  • Prevent from rolling your shoulders, as this is incorrect form and can result in injury.

15. Cable Pullovers

The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover.

It is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

Pullover work directly on the serratus anterior muscle to develop the back.

Cable Pullovers
Cable Pullovers

Muscles Worked

Primary: Chest

Secondary: Lats, Shoulders Triceps.

How To Do

  1. Set up the bench in front of a low pulley cable machine and leave about 2-3 feet between the bench and machine.
  2. Lay down on the bench on your back with your head up near the end closest to the cable machine. Grasp a rope with both hands.
  3. Keeping your arms straight and slowly pull your hands up and across the top of your head.
  4. Pause, and then lower the weight back to the starting position. Repeat for desired reps.

Tips

  • Maximum stretching ensures the greatest expansion of the rib cage.
  • Do the exercise slowly and do not use momentum.

16. Cable High Row

Half kneeling high cable row rope is a tremendous exercise that effectively works many muscles, including the shoulder, back, wing and trapezius muscles.

Using this exercise gives people with shoulder issues an exercise to get the benefits of rows. In addition, face pull is one of the most effective corrective exercises that help compensate for poor posture and shoulder dysfunction.

Cable High Row
Cable High Row

Muscles Worked

Primary: Rear delt

Secondary: Lateral deltoid, trapezius, rhomboids, biceps,

How To Do

  1. Set the cable up at a high point with the rope attachments
  2. Grab the rope with both hands using an overhand grip, then take a step back and get onto knees facing the cable machine
  3. Starting with your arms stretched out and away, pull back through your elbows until your hands are just in front of your shoulders
  4. Slowly return to starting position. Repeat for desired reps.

Tips

  • Don’t lean backwards to pull the weight towards you.
  • Focus on the mind-muscle connection to pull down by using your back muscles.

17. Reverse Cable Crossover

Your arms should move directly back (and downward slightly) almost parallel to the floor to target the rear deltoid. Crossing your hands over one another (uncrossing the cables) at the start position increases the range of motion.

The reverse cable crossover exercise is another great option that will help you target the back and grow your back.

Reverse Cable Crossover
Reverse Cable Crossover

Muscles Worked

Primary: Rear deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, and infraspinatus

How To Do

  1. Stand in the center of a cable crossover apparatus.
  2. Start with hands crossed in front of you at shoulder height, with the left high cable in your right hand and the right in your left hand.
  3. Using your rear delts, pull your elbows out and back as far as possible, then slowly return to the starting position.
Tips
  • The posterior deltoid is best targeted with your torso upright, not leaning too far forward or back.
  • Keep a controlled motion and avoid jerky movements.

18. Face Pull

Finally, if you’re looking for one more effective cable back workout, try the face pull.

It is a cable machine exercise that primarily targets the rear deltoid and to a lesser degree also targets the biceps, triceps, and traps.

This exercise prevents muscular imbalance and builds overall shoulder strength.

Face Pull
Face Pull

Muscles Worked

Primary: Rear deltoid.

Secondary: Lateral delt, traps, rhomboids, teres minor and major.

How To Do

  1. Grab the ends of the rope attachment using a neutral grip (palms facing each other) and slightly lean back.
  2. Pull the rope toward your face as you spread the ends of the rope, so they end up on the sides of your ears just above your shoulders in the finish position.
  3. Hold this position for a second as you squeeze your shoulder blades together, contracting rear delts and middle traps as hard as possible.
  4. Then slowly return the rope to the start position and repeat for reps.

Tips

  • Stand straight with feet in a comfortable, balanced stance.
  • Be sure to exhale when pulling weight toward your face.
  • Think about trying to pinch your shoulder blades as tight as possible when pulling weight toward your face.

Bonus

Cable Deadlift

Cable deadlift exercise is the best variation of the classic barbell deadlift. This is one of the best cable exercises for lower back (posterior chain).

The Deadlift exercise can be performed using a barbell, a pair of dumbbells and cable. One of the biggest benefits of using cable for deadlifts is that it offers a smooth, controlled motion and gives your muscles almost uninterrupted time under tension, and massive pump — each of which can help optimize muscle growth.

Cable Deadlift
Cable Deadlift

Muscles Worked

Primary: Erector spinae, Gluteals, Hamstrings.

Secondary: Trapezius, Latissimus dorsi, Quadriceps, Forearms.

How To Do

  1. Attach two pulleys at the lowest setting on a cable machine. Make sure the cable pulley attachments are located close to each other.
  2. Holding on to the cable with each hand, you’ll lower your butt to the ground. Remember to keep your back as straight as possible. Contract your back and hamstrings.
  3. Raise the cable using your hamstrings and glutes. You should keep your legs slightly bent, back straight, and head looking up.
  4. Raise it to the point where your body is erect. Do not hyperextend your body as the weight shifts to the lumbar spine.
  5. Then, lower the cable slowly at a steady, slow pace by bending at the hips and then at the knees.

Tips

  • Do not go through half of the exercise, complete the lift.
  • Avoid jerky movements and keep motion-controlled.

Complete Back workout with Cable

Effective back training should incorporate a variety of exercises and target all the majors back muscles.

For a complete back workout and to build balanced strength, you’ll need to make sure you’re doing a variety of back exercises to specifically target your upper, middle and lower back muscles.

Upper and middle cable back exercises target the trapezius and rear deltoid and lats. When choosing exercises for your upper back, you should include a variety of high pulling exercises, such as rows and straight arm lat pull down.

The lower back can be targeted with exercises like seated cable rows and cable pull down.

This cable training routine for the back is designed to increase strength and muscle mass. However, the gains will be increased with the use of primary lifts like deadlift, Bent-Over Row.

Back Workout Training techniques

Training Volume (Sets and Reps)

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

Sets

  • Beginners: ~10 sets per week.
  • Intermediate: ~15 sets per week.
  • Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 

Reps

The best rep ranges and loads to work with.

  • 6-8 reps with heavy load
  • 8-15 reps with moderate load
  • 15-20+ with light load

The load should bring you to or near failure within the given rep ranges to be effective. 

Cable Back Exercises & Workout Samples

As you saw above, many exercises engage both primary and secondary muscles. In order to build an all-around strong back, we will need to hit all areas.

  • For lower back, you can do exercises like cable deadlifts to strengthen the posterior chain.
  • For middle back, focus on exercises where your hands are closer together, like close-grip rows.
  • The upper back, can be done with exercises like wide grip rows, single-arm bent over rows and upright row.
  • The Trap muscles can be done with exercises like cable shrug and cable upright row.

Back Workout plan #1

  1. Lat Pull Down: 4 sets of 8-15 reps.
  2. Seated Cable Rows: 4 sets of 8-12 reps.
  3. Straight Arm Lat Pull Down: 3 sets of 8-10 reps.

Cable Back Workout plan #2

  1. Wide Grip Seated Row: 4 sets of 8-12 reps.
  2. V-Grip Lat Pull Down : 3 sets of 6-8 reps.
  3. Straight Arm Rope Pull Down: 3 sets of 8-12 reps.
  4. Seated One Arm Cable Row: 3 sets of 10-15 reps.

Back Workout plan #3:

  1. One-Arm Lat Pull-Down: 4 sets of 8-12 reps.
  2. Cable High Row: 4 sets of 6-8 reps.
  3. Seated Cable Rows: 3 sets of 10-12 reps.
  4. Cable Upright Row: 3 sets of 8-12 reps.

Conclusion

This cable back workout is good for anyone who wants to build back strength and get bigger muscles. It not only helps build muscle in a specific area, but also works the entire upper body.

It is simple to accomplish and requires no more scientific details or fancy equipment. If you consistently do the cable back workout, the results will speak for themselves.

Thanks for reading, enjoy working your workout!

Stay Fit, Live a Happy and Healthy Life

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References

1. Schoenfeld, Brad MSc, CSCS; Kolber, Morey J PT, PhD, CSCS; Haimes, Jonathan E BS, CSCS: The Upright Row: Implications for Preventing Subacromial ImpingementStrength and Conditioning Journal: October 2011 – Volume 33 – Issue 5 – p 25-28

2. Cools AM, Witvrouw EE, Declercq GA, Danneels LA, Cambier DC. Scapular muscle recruitment patterns: Trapezius muscle latency with and without impingement symptoms. Am J Sports Med 31: 542–549, 2003.

3. Int J Environ Res Public Health. Trapezius muscle timing during selected shoulder rehabilitation exercises. 2021 Jun 14;18(12):6444. doi: 10.3390/ijerph18126444.PMID: 34198674

4. Lorenzetti S, Dayer R, Pluss M, List R. Pulling exercises for strength training and rehabilitation: movements and loading conditionsJ Funct Morphol Kinesiol. 2017;2(3):33. doi:10.3390/jfmk2030033

5. Chad M J Fenwick Stephen H M BrownStuart M McGill. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. PMID: 19620925  DOI: 10.1519/JSC.0b013e3181b07334

6. Jett, David Michael Jr. M.S., C.S.C.S., EP-C, PN; Gibb, Jessica M.S., CEP, EP-C, FMSC; Verrill, David E. M.S., RCEP, CEP, PD, FAACVPR. Evidence-based Alternatives To Popular Exercises. ACSM’s Health & Fitness Journal: November/December 2017 – Volume 21 – Issue 6 – p 20-26

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