Back Exercises With Cables

+ Font Size -

 Want a massive, attention-getting upper torso that flaunts your strength and muscles even under a dull T-shirt? You should concentrate on developing a large back. More than another bicep curl, hammering the side of your upper body that you can't see in the mirror will improve your physique, athleticism, and power.

Strengthening the essential muscles in your traps and rhomboids (as well as those in your rotator cuff that are often disregarded) lays the groundwork for your body to safely press a lot of weight. However, back training entails more than just straight-bar movements like bent-over rows, T-bar rows, and inverted rows, which can be taxing on the shoulders and elbows.

Try exercising with a cable. They allow you to move your arms freely and maintain consistent muscular tension that you can't obtain with dumbbells. The eight finest cable machine workouts to add muscle to your back are listed here.

Back Exercises With Cables


Seated Cable Row

A basic exercise for a strong, broad back is the seated cable row. It slams into your trapezius, the muscle that gives your back its breadth and thickness, indicating strength and power.

Squeeze your shoulder blades together to begin the action. Row and touch the bar to your chest with each repetition. If you cheat by leaning backward, you'll put undue stress on your lower back. Use a wide grasp to target your back muscles, and a small grip to target your arms.


Single-Arm Cable Row

Single-arm cable rows strengthen each side of your body separately, correcting any strength imbalances, activating your stabilizers to avoid injuries, and increasing core work.

Set the height of a cable handle to your chest. Take a step back and face the cable while holding the handle. Pull your shoulder blades nearer your midline and row without turning your torso to begin the activity. Switch sides once you've completed all of your reps.

For a new stability test, take a split stance with one foot approximately three feet ahead of the other, and grasp the handle with the leg that is behind.


Single-Arm Cable Row & Rotation

When you add a twist to the end of a row, you'll activate your shoulder stabilizers and add a lower-body component for more intricacy.

Form a split stance with your front foot slightly turned in. Keep the cable handle on the same side of the leg as the one in front of you. Pull your shoulder blades nearer your midline and row without turning your torso to begin the activity. At the peak of the row, pause for a moment before rotating your hips and upper body toward the cable while keeping your shoulder compressed.

Half-Kneeling Cable Row

Drop down on one knee and complete your rows to take the basic standing single-arm cable row to the next level. It may appear simple, yet this attitude transforms everything:

To begin with, it stops you from extending your lower back to squeeze out a few more reps—getting into a half-kneeling position places your pelvis in a neutral position and maintains it. Second, you can't use your lower body to compensate. Third, you'll engage your trunk more than usual, which will benefit practically every athletic activity.

In the half-kneeling position, though, it's easy to cheat. Make sure your feet are narrow and everything is square to the cable machine. Allowing your lower ribs to flare out is not a good idea. Instead of pressing your rear leg's toes into the ground, rest your laces on the ground. Keep your pelvis below you by squeezing your back glute.


Split Stance Low Cable Row

A basic cable row workout can be turned into a total-body routine by merely changing your stance, which targets the strong muscles in your glutes and hamstrings.

Reduce the tension on a cable handle by lowering it. Put yourself in a split stance and lean forward at the hips so that your body is parallel to the wire. With the back leg, hold the handle in place. Squeeze the glute on your back leg while you row.


Degree Lat Pulldown

While the cable pulldown is an excellent exercise for developing broad lats, a simple modification transforms it into a shoulder-friendly routine that targets the muscles of the middle and lower trapezius.

Lean backward by 30 degrees in a lat pulldown machine. Squeeze your shoulder blades together and pull the bar down to your collarbone to begin the action.

Back Exercises With Cables


Face Pull

Facepulls are an excellent exercise for improving posture, repositioning your shoulders, and reducing upper-body problems. Every male needs face pulls to offset all of the time we spend with our arms in front of us—on a computer, at a desk, in the vehicle, etc.—regardless of strength level or workout history.

A cable rope attachment should be placed over your head. Start the exercise by pushing your shoulder blades down and back with the ends of the rope in each hand, palms facing each other. Pull the rope in the direction of your nose. Attach two cable rope attachments to the machine and grip one rope in each hand for wider range of motion.

Cable X-Row

The X-Row is another excellent workout for strengthening your back and improving your posture. You'll avoid shoulder problems by hammering the muscles in your mid-back and rotator cuff by pulling from such an unusual position.

Make use of a cable crossover device. With your right hand, grab the left cable, and with your left hand, grab the right cable. Pull both handles across your body and in front of you until your arms are completely stretched to the sides.


Specific Exercises To Target Your Upper And Lower Back

Back workouts use a lot of major and secondary muscles, as you can see from the exercises above.

You'll need to execute a range of back workouts to precisely target your upper and lower back muscles if you want to achieve balanced strength. Upper back workouts primarily target the lats and upper-middle back. Choose a range of high-pulling exercises, such as rows and reverse flyes, while working out your upper back. Focus on movements like low-cable rows and cable pulldowns to target the lower back.

To ensure a well-developed back, you'll need to balance these workouts. To assist you, I've put together a routine using the cable exercises given in this article. This back cable exercise can help you grow strength and muscle mass, as well as improve your performance on key lifts like the deadlift and military press.


Last Word

These nine great exercises will take your upper back workout to the next level, and owing to the constant tension that cable machines provide, you'll see big results. They're not a replacement for Pull-Ups or free weight exercises (such as Rows, Bent-Over Rows, Dumbbell Rows, and so on), but they may be used into your routine as needed to maximize results.

write a comment