Home Fitness 10 Best Back Cable Workouts for Mass and Strength

10 Best Back Cable Workouts for Mass and Strength

by Shah Nawaz
Back Cable Workouts

Introduction

Cable workouts can help strengthen and improve back muscles, as well as your posture, through various exercises that target different back areas such as latissimus dorsi, trapezius, rhomboids, and erector spinae. Cable machines also provide more stability and control than free weights when performing exercises for these back parts. In this article we’ll present some of the best back cable exercises you can try at your gym or home.

What is a cable back workout?

Cable back workouts use cable machines to exercise back muscles such as the latissimus dorsi, trapezius, and rhomboids. Benefits of cable back workouts include providing constant tension during every range of motion of muscle activation; improving posture and upper body strength; as well as offering various exercises suitable for different fitness levels and goals. Some cable back exercises include seated cable rows, face pulls, close grip lat pulldowns, reverse cable flies, cable twisting rows, and straight arm pulldowns. These exercises work on the primary and secondary back, upper body, and shoulder muscles. To get most out of a cable back workout, train twice a week and engage in different cable exercises that stimulate muscle growth and prevent boredom.

What are benefits of back cable workouts?

Cable workouts are a great way train your upper body muscles, especially your back. Cable machines allow you to perform various exercises with different angles, resistance levels and range of motion. Some of benefits of cable workouts are:

  • They improve your back strength and endurance, which can help you perform better in other exercises and daily activities.
  • They increase your muscle mass and definition, boosting your metabolism and burning more calories.
  • They enhance your back mobility and flexibility, reducing stiffness and pain.
  • They correct muscle imbalances and prevent posture problems, which can improve your alignment and appearance.
  • They work multiple muscle groups at once, saving you time and increasing your efficiency.

How do cable workouts help build mass and strength?

Cable workouts help build mass and strength by providing constant tension and resistance your muscles throughout range of motion. Unlike free weights, cables do not rely on gravity and can challenge your muscles from different angles and directions. This stimulates more muscle fibres and promotes muscle growth and development. Cable workouts also allow you adjust weight and intensity according your level and goals. You can use heavier weights for lower reps focus on strength or lighter weights for higher reps focus on endurance.

10 Best Back Cable Workouts

Here are 10 of best cable back workouts you can try at the gym or home. These exercises will target different areas of your back and give you a complete workout.

Lat pulldown

Lat pulldown

Lat pulldown is a classic cable exercise that works latissimus dorsi muscle , most significant muscle in back. It also engages biceps, forearms, shoulders, and core.

  • Attach a wide bar high pulley of a cable machine.
  • Sit on a bench with your knees tucked under pads and grab an overhand grip that is more comprehensive than shoulder-width apart.
  • Bring the bar down towards your chest while keeping elbows out and shoulder blades together as tightly as possible.
  • Slowly return bar starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

Seated cable row

Seated cable row

Seated cable row is another staple cable exercise that works middle back, especially rhomboids, trapezius, and erector spinae. It also involves biceps, forearms, rear deltoids, and core.

  • Attach a straight or V-shaped bar low pulley of a cable machine.
  • Sit on a bench with your feet on a platform and grab bar with a neutral grip, shoulder-width apart.
  • Lean forward slightly and pull bar your abdomen, keeping your back straight and elbows close your body.
  • Slowly return bar starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

Seated upper back cable row

Seated upper back cable row is a variation of seated cable row that targets upper back more than lower back. It also works biceps, forearms, rear deltoids, and core.

  • Attach a straight or V-shaped bar low pulley of a cable machine.
  • Sit on a bench with your feet on a platform and grab bar with a neutral grip, shoulder-width apart.
  • Lean forward slightly and pull bar your chest, keeping your back straight and elbows high.
  • Slowly return bar starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

Cable rope pullover

Cable rope pullover

Cable rope pullover is a unique cable exercise that works from a different angle than lat pulldown. It also activates chest, triceps, shoulders, and core.

  • Attach a rope-high pulley of a cable machine.
  • Stand facing away from the machine with your feet shoulder-width apart and grab one rope end in each hand.
  • Bend forward at your hips until your torso is on a parallel floor, and extend your arms overhead.
  • Pull rope down your hips, keeping your arms straight and squeezing your lats.
  • Slowly return rope starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

Straight arm pulldown

Straight arm pulldown

Straight-arm pulldown is another cable exercise that isolates lats from a different angle than cable rope pullover. It also works chest, triceps, shoulders, and core.

  • Attach a straight or curved bar high pulley of a cable machine.
  • Standing facing the machine, space your feet shoulder-width apart. Grab the bar with a wider overhand grip than shoulder-width apart.
  • Lean forward slightly and extend your arms overhead.
  • Pull bar down your thighs, keeping your arms straight and squeezing your lats.
  • Slowly return bar starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

Lying cable pullover

Lying cable pullover

A lying cable pullover is a cable exercise that works from a horizontal position. It also engages chest, triceps, shoulders, and core.

  • Attach a straight or curved bar low pulley of a cable machine.
  • Make sure that you’re lying down on a flat bench with your head near a machine and feet on floor.
  • Using an overhand grip with shoulder-width spacing on an overhand bar, to extend arms over chest.
  • Pull bar over your head while keeping arms straight and tightening lats to maintain strength in lats.
  • Slowly return bar starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

Cable shrugs

Cable shrugs

Cable shrugs are a cable exercise that works with upper traps, muscles running from your neck and shoulders. They also involve forearms and core.

  • Attach a straight or V-shaped bar low pulley of a cable machine.
  • Stand facing machine with your feet shoulder-width apart and grab bar with an overhand grip, shoulder-width apart.
  • Let bar hang in front of you with your arms straight, and shoulders relaxed.
  • Lift your shoulders and ears, keeping your arms straight and squeezing your traps.
  • Slowly lower your shoulders starting position, relaxing your traps.
  • Repeat for 10 to 15 reps.

Cable face pull

Cable face pull

Cable face pull is a cable exercise that works rear deltoids and muscles at back of your shoulders. It also targets upper traps, rhomboids, biceps, forearms, and core.

  • Attach a rope-high pulley of a cable machine.
  • Stand facing machine with your feet shoulder-width apart and grab one rope end in each hand.
  • Pull rope toward your face, keeping your elbows high and outsides and squeezing your shoulder blades together.
  • Slowly return rope starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

Prone cable row

Prone cable row

Prone cable row is a cable exercise that works lower back, especially erector spinae. It also engages lats, rhomboids, biceps, forearms, and core.

  • Attach a straight or V-shaped bar low pulley of a cable machine.
  • Lie on an incline bench with your chest facing down and your feet on floor.
  • Grab bar with a neutral grip, shoulder-width apart, and let it hang under a bench with your arms straight.
  • Pull bar your abdomen, keeping your back straight and elbows close your body.
  • Slowly return bar starting position, extending your arms fully.
  • Repeat for 10 to 15 reps.

One arm cable row

One arm cable row

One-arm cable row is a cable exercise that works one side of back at a time. It also involves biceps, forearms, rear deltoids, and core.

  • Attach a single-handle low pulley of a cable machine.
  • Stand sideways machine with your feet shoulder-width apart and grab handle with one hand.
  • Bend forward at your hips until your torso is parallel floor and extend your arm in front of you.
  • Pull handle on your side,keeping your back straight and your elbow close your body.
  • Slowly return handle starting position, extending your arm fully.
  • On each side, repeat for 10 to 15 times.

Conclusion

Cable back workouts are great for strengthening and sculpting your back muscles. They provide constant tension and resistance from different angles and directions. They also improve your posture, mobility, flexibility, and injury prevention. Try these ten best cable back workouts at home or gym and see results for yourself!

FAQ

What are cable back workouts?

Cable back workouts are a type of strength training workout that uses cables target muscles in back. Cables provide variable resistance, which means that weight you lift increases as you pull cable, which helps overload muscles and stimulate growth. Cable back workouts are a great way build mass and strength in back muscles.

Why are cable back workouts effective for building mass and strength?

Cable back workouts are effective for building mass and strength for a few reasons:
Cables provide variable resistance, which helps overload muscles and stimulate growth.
Cables allow for a smooth, controlled motion, which prevents injuries and maximises muscle growth.
Cables can be used target different muscle groups in back from multiple angles, which helps create a well-rounded back.
Various cable exercises can be used to target back muscles, which helps keep workouts exciting and challenging.

How to progress with your cable back workouts?

As you get stronger, you will need to progress your cable back workouts to continue making gains. Increase weight you are lifting, number of sets and reps performed or the difficulty of exercises performed. Also important to ensure adequate rest between workouts; otherwise you may need to modify your training program if progressing has not occurred.

What is king of all back exercises?

King of all back exercises is often considered be Deadlift. This compound movement engages a wide range of muscles, including those in back, lower body, and core. A deadlift involves lifting a loaded barbell or other weight from standing, utilizing a solid hip hinge motion. This exercise targets entire posterior chain, including muscles of lower back, upper back, glutes, hamstrings, and grip strength. Due its ability build overall strength, muscle mass, and functional power, Deadlift is often hailed as one of most effective and impactful exercises for developing a solid and impressive back.

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