Building a strong and sculpted back requires more than just repeating the same exercises. If your progress has plateaued, it’s time to switch things up with cable exercises. Unlike free weights, cable machines maintain constant tension on your muscles throughout each movement, leading to faster gains and improved definition.

This guide will introduce you to 10 effective cable exercises for your back, complete with step-by-step instructions and tips to help you maximise your results. Let’s dive in!

 

1. 10 Cable Exercises for Back

1. Seated Cable Row

This exercise effectively targets your back and biceps.

Steps:

• Sit on the machine with your knees bent and feet on the platform.
• Grab the handles with an overhand grip.
• Keep your back straight and pull the handles toward your lower chest.
• Squeeze your shoulder blades together, then return to the starting position.
• Aim for 8-12 repetitions per set.

2. Lat Pulldown (Cable)

Lat pulldowns focus on the lats for a broader and stronger back.

Steps:

• Sit at the cable machine and grip the bar with an overhand grip slightly wider than shoulder-width.
• Pull the bar toward your upper chest while keeping your elbows close to your body.
• Squeeze your shoulder blades, then return to the start position.
• Perform 8-12 repetitions per set.

3. Split-Stance Low Cable Row

This exercise enhances back muscle symmetry.

Steps:

• Stand with one foot forward and one back, facing the machine.
• Grip the handle with the opposite hand to your forward leg.
• Pull the handle toward your hip while squeezing your back muscles.
• Return slowly and repeat for 8-12 reps per set.

4. Face Pull

This exercise targets the upper back and rear delts.

Steps:

• Stand facing the machine and grip the handles with palms facing each other.
• Pull the handles toward your face while keeping elbows pointed outward.
• Squeeze your shoulder blades and slowly return to the start.
• Perform 10-15 repetitions per set.

5. Single-Arm Cable Row

This exercise promotes balanced muscle development.

Steps:

• Stand with feet shoulder-width apart, gripping the handle with one hand.
• Pull the handle toward your hip, keeping your elbow close.
• Squeeze your back muscles, then return to the start.
• Perform 8-12 repetitions per set.

6. Cable Pull-Through

This movement strengthens the entire posterior chain.

Steps:

• Stand facing away from the machine with the cable between your legs.
• Hinge at the hips and pull the cable through as you stand.
• Tighten your glutes at the top and return to the starting position.
• Aim for 10-15 reps per set.

7. Chest-Supported Cable Row

This exercise isolates back muscles while minimising momentum.

Steps:

• Lie face down on an incline bench.
• Grip the handles with arms extended.
• Pull the handles toward your chest, squeeze, and return.
• Perform 10-15 repetitions per set.

8. Straight-Arm Lat Pulldown (Cable)

This exercise isolates the back muscles without involving the biceps.

Steps:

• Grip the bar with hands shoulder-width apart.
• Pull the bar toward your thighs while keeping your arms straight.
• Squeeze your lats and return to the starting position.
• Perform 10-15 repetitions per set.

9. Shrug (Cable)

This exercise targets the trapezius muscles.

Steps:

• Stand facing the machine with an overhand grip on the bar.
• Shrug your shoulders toward your ears.
• Hold and return to the start.
• Perform 10-15 repetitions per set.

10. Cable Reverse Fly

This movement isolates the rear deltoids.

Steps:

• Stand facing away from the machine, gripping the handles.
• Swing your arms outward in a wide arc.
• Squeeze your shoulder blades and return.
• Perform 10-15 repetitions per set.

 

2. How to Work Out Your Back with Cables

• Incorporate Variety: Use a combination of exercises that target your back from different angles.
• Increase Range of Motion: Take advantage of the cable machine’s versatility to hit muscles more effectively.
• Target Different Muscles: Adjust your grip and attachments to focus on specific areas of your back.
• Progress Gradually: For strength, aim for 4-6 sets of 1-6 reps at 85% of your 1RM; for hypertrophy, do 3 sets of 10-12 reps at 70-85% of your 1RM.

3. Tips to Shape Your Back

• Train Multiple Times a Week: Include back exercises regularly.
• Focus on Balance: Don’t neglect back training to ensure a balanced physique.
• Improve Posture: Strengthening your back supports better posture and spinal health.

4. How to Start Back Exercises

• Warm Up: Increase blood flow to your muscles to prevent injuries.
• Start Easy: Gradually increase weights and reps to avoid overloading.
• Pay Attention: Monitor your body’s reaction to exercises and adjust accordingly.

5. Expert Advice

Combining cable back exercises with free-weight and bodyweight movements can provide a balanced and effective workout. For instance, mix bent-over rows and pull-ups with cable rows for a comprehensive back routine.

6. The Final Say

Cable back exercises are a great way to build strength and develop muscles. They offer versatility and constant tension, making them ideal for both beginners and seasoned athletes. Incorporate these exercises into your routine for a stronger, more defined back.

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