Cable Back Exercises
Cable Back Exercises
A cable machine is a great way to supplement your back training. Learn how to get a well-defined back with these cable back exercises.
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Bent Over Row
• Place a cable attachment at the lowest setting. Hold onto a handle and take a step backwards.
• Hinge forward, keeping your knees slightly bent.
• Row the cable up towards your abs.
GET GOOD FORM: Keep your heels planted and your shoulders away from your ears.
Chest Supported Row
• Lay with your chest on a weight bench, in front of a cable machine.
• Set a Stirrup Handle at shoulder height.
• Holding the handle in one hand, row it towards your chest, pulling your elbow behind your back.
TOP TIP: If you have access to a cable crossover machine, you can perform this exercise on both sides at once.
Face Pull
• Set a tricep rope attachment at the highest setting on a cable machine.
• Take several steps back from the machine, so your arms are fully extended.
• Pull the rope towards your head, then extend your arms with control.
GET GOOD FORM: Squeeze your shoulder blades together throughout the movement.
Isometric Face Pull
• Set a Tricep Rope above your head.
• Pull the rope towards your forehead.
• Hold it in position for several seconds before slowly extending your arms.
WHY IT WORKS: Adding an isometric hold into the face pull increases the load on your rear delts and traps.
Lat Pulldown
• Connect a lat pulldown attachment to a cable pulley machine.
• Sit on the floor, holding each side of the attachment. Your arms should be extended.
•Pull the bar down until it is just past your chin.
• Extend your arms with control to complete one rep.
VARIATION: If you have short arms, you may find it more comfortable to sit on a weight bench or plyo box.
Seated Row
• Sit on the floor, facing a cable machine, your legs in front of you.
• Extend your arms to hold a Seated Row Attachment. Your arms should be straight.
• Row the attachment towards your torso, sending your elbows behind your back.
• With control, extend your arms forward again.
GET GOOD FORM: Don’t round your back at the start of the exercise. If you find this happening, you need to sit closer to the cable machine.
Single Arm Lateral Raise
• Set a stirrup cable attachment at the lowest point on a cable machine.
• Stand side on to the machine, holding yourself steady with your free hand.
• Raise your working hand out to the side, pulling the cable in front of you.
TOP TIP: Holding the machine will stop you leaning sideways.
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