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.
Close Grip Lat Pulldown
• Attach a close-grip seated row attachment to the high central pulley on a functional trainer.
• Reach your arms overhead to grab hold of the handle.
• Lean back slightly, engage your lats, and pull the cable down to the top of your chest.
VARIATION: You can also perform this exercise seated on a weight bench or plyo box.
Close Grip Seated Row
• Connect a cable row attachment to a low setting. Sit on the floor, facing the pulley.
• Hold the inner handles, brace your core, and pull the attachment towards your stomach.
GET GOOD FORM: You should sit far enough away from the machine that you can grab the handle with your arms fully extended, but close enough that your back isn’t rounded.
From: How to Use a Cable Machine Bicep Curl and Row Attachment
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.
Neutral Grip Lat Pulldown
• Attach a multi-purpose handle to the central pulley of a cable machine.
• Standing tall, reach over your head to hold the handles in a neutral grip (palms facing each other).
• Pull the attachment down to just past your chin.
• Slowly raise your arms again, not letting the attachment swing away.
WHY IT WORKS: Using a neutral grip for a lat pulldown prioritises the traps and rhomboids.
Reverse Grip Bent Over Row
• Connect a curl bar cable attachment to the low point on a functional trainer machine.
• Hinge at the hips, grab the handle in an underhand grip, and row it to your upper stomach.
• Extend your arms again to complete one rep.
VARIATION: An underhand narrow grip emphasises the short head of the biceps, while an underhand wide grip increases the overall bicep stretch.
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.
Straight Arm Pulldown
• Connect a cable attachment to the highest attachment point on a functional trainer.
• Face the cable and hold onto it with both hands. Step back until your arms are fully extended.
• Slightly bend at the knees and lean forward.
• Pull the attachment towards your upper legs, keeping your arms straight throughout.
VARIATION: You can use a dual tricep rope attachment or a straight bar attachment.
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