10 Best Cable Back Workouts For Beginners and Advanced

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Are you ready to journey to a sculpted, powerful cable back workouts? Join us as we dive into the exercises and techniques to help you reach your fitness goals. Ready to transform your back? Let’s get started!

A strong, well-defined back isn’t just about aesthetics; it’s the cornerstone of a healthy, functional body.

Whether you’re an aspiring bodybuilder, a fitness enthusiast, or someone looking to improve their overall strength, cable back workouts should be a vital component of your training regimen.

Your back muscles play a pivotal role in daily activities, from maintaining good posture to executing powerful movements.


As you continue reading, we’ll delve into the world of cable back workouts, exploring the anatomy of your back, the equipment you need, and a wide range of exercises to help you sculpt a powerful and resilient posterior chain.

So, if you’re ready to take your back training to the next level, join us as we unlock the secrets to a stronger, more impressive back through the power of cable workouts.

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Whether you’re a beginner seeking the basics or an experienced lifter searching for new techniques, this article has something for everyone. Let’s get started!

Benefits of Cable Back Workouts

Engaging in cable back workouts offers many advantages beyond an eye-catching V-shaped physique.

These workouts provide targeted benefits, enhancing your overall fitness, posture, and functional strength. Here’s a closer look at the numerous advantages:

1. Muscle Growth and Definition: Cable back exercises are exceptional for promoting muscle hypertrophy in the various back muscles, including the latissimus dorsi, trapezius, and rhomboids. This results in a broader, more defined back, creating a visually appealing physique.

2. Improved Posture: A strong back is essential for maintaining good posture. Cable workouts help strengthen the muscles responsible for keeping your spine erect, reducing the risk of slumping or developing postural problems.

3. Enhanced Athletic Performance: A powerful back improves athletic performance in swimming, rowing, and weightlifting. Your back muscles’ increased strength and stability can give you a competitive edge.

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4. Injury Prevention: Strengthening the back muscles, particularly the lower back, can reduce the risk of injuries related to lifting and twisting motions. This can significantly benefit individuals who engage in manual labor or weightlifting.

5. Balanced Physique: Cable back workouts are crucial for achieving a well-balanced physique. They complement chest and shoulder exercises, preventing muscle imbalances leading to injuries and postural issues.

6. Functional Strength: A strong back enhances your ability to efficiently perform everyday tasks like lifting objects, carrying groceries, or even sitting and standing. This functional strength is invaluable for maintaining independence and a high quality of life as you age.

7. Pain Relief: For those who experience back pain, targeted back workouts can alleviate discomfort by strengthening the supportive muscles and improving spinal stability.

8. Core Engagement: Many cable back exercises also engage the core muscles, providing a dual benefit of back and core strength. A strong core is essential for overall stability and balance.

9. Variety of Exercises: Cable machines offer a wide range of exercises that can target different areas of the back, allowing you to customize your workout routine and continually challenge your muscles.

10. Psychological Benefits: Achieving progress and strength gains in your cable back workouts can boost your self-confidence and motivation, making you more inclined to stick with your fitness routine.

Introducing cable back workouts into your training regimen can help unlock these benefits and take your fitness journey to new heights.

Whether you aim to build a powerful physique or improve your overall well-being, a strong back is an indispensable asset in your fitness quest.

Essential Cable Back Exercises

Here are some essential cable back exercises and instructions on how to perform them correctly:

Lat Pulldown

Lat Pulldown

Muscles Targeted: Latissimus dorsi (lats), biceps, and upper back.

How to Do It:

1. secure your thighs under the padded rollers at the lat pulldown machine.

2. Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.

3. Keep your chest up, pull your shoulders down and back, and maintain a slight arch in your lower back.

4. Inhale and exhale as you pull the bar towards your chest, bringing your elbows down and back.

5. Squeeze your shoulder blades together at the bottom of the movement.

6. Slowly return the bar to the starting position with control.

7. Repeat for the desired number of repetitions.

Seated Cable Rows

Seated Cable Rows

Muscles Targeted: Upper and middle back, rhomboids, and biceps.

How to Do It:

1. Sit down at the seated cable row machine with your feet flat on the footrest and knees slightly bent.

2. Grasp the handles with your palms facing each other and maintain a slight arch in your lower back.

3. Start with your arms extended in front of you.

4. Inhale exhale as you pull the handles towards your abdomen, squeezing your shoulder blades together.

5. Keep your back straight and avoid using momentum to complete the movement.

6. Slowly extend your arms back to the starting position.

7. Repeat for the desired number of repetitions.

Face Pulls

Face Pulls

Muscles Targeted: Rear deltoids, trapezius, and upper back.

How to Do It:

1. Attach a rope handle to the high pulley of the cable machine.

2. Stand facing the machine with your feet shoulder-width apart.

3. Grasp the rope with an overhand grip, hands wider than shoulder-width apart.

4. Step back to create tension in the cable, then slightly bend your knees.

5. Pull the rope towards your face by squeezing your rear deltoids and upper back muscles.

6. Keep your elbows high as you pull the rope.

7. Hold for a moment when the rope reaches your face, then slowly return to the starting position.

8. Repeat for the desired number of repetitions.

Cable Pull-Overs

Cable Pull-Overs

Muscles Targeted: Latissimus dorsi, serratus anterior, and chest.

How to Do It:

1. Attach a rope handle to the high pulley and adjust the weight accordingly.

2. Lie on a flat bench perpendicular to the cable machine to position your upper back directly under the pulley.

3. Grasp the rope with both hands, keeping your palms facing each other.

4. Start with your arms slightly bent and extended over your chest.

5. Inhale exhale as you lower the rope and slightly back, stretching your legs and chest.

6. Keep a slight bend in your elbows throughout the movement.

7. When you feel a stretch in your lats and chest, reverse the motion and return the rope to the starting position.

8. Repeat for the desired number of repetitions.

Single-Arm Cable Rows

Single-Arm Cable Rows

Muscles Targeted: Lats, rhomboids, and biceps.

How to Do It:

1. Attach a single-grip handle to the low pulley and set the appropriate weight.

2. Stand facing the cable machine with your feet shoulder-width apart.

3. Grasp the handle with one hand, palm facing inwards, and take a step back to create tension in the cable.

4. Keep your knees slightly bent and your back straight.

5. Inhale and exhale as you pull the handle towards your hip, squeezing your shoulder blade.

6. Maintain a strong core and avoid twisting your torso.

7. Slowly extend your arm back to the starting position.

8. Repeat for the desired number of repetitions on each arm.

T-Bar Rows with a Cable

T-Bar Rows with a Cable

Muscles Targeted: Middle back, lats, and biceps.

How to Do It:

1. Attach a T-bar handle to the low pulley and adjust the weight.

2. Stand facing the cable machine with your feet shoulder-width apart.

3. Grasp the T-bar handle with both hands, palms facing each other, and create tension in the cable.

4. Keep your knees slightly bent and your back straight.

5. Inhale exhale as you pull the T-bar handle towards your abdomen, squeezing your shoulder blades together.

6. Maintain a strong core and avoid excessive swinging or jerking.

7. Slowly extend your arms back to the starting position.

8. Repeat for the desired number of repetitions.

Remember to focus on proper form, weight control, and resistance adjust to progressively challenge your muscles.

Maintaining a balanced workout routine that includes exercises for other muscle groups to support your overall fitness goals is also essential.

Advanced Cable Back Exercises

Once you’ve mastered the foundational cable back exercises and built a solid foundation of strength, it’s time to challenge yourself with more advanced movements.

These exercises will help you take your back development to the next level. Remember to maintain proper form and gradually increase the weight as you progress.

Here are some advanced cable back exercises:

Cable Pull-Throughs

Cable Pull-Throughs

Muscles Targeted: Lower back, glutes, and hamstrings.

How to Do It:

1. Attach a rope handle to the low pulley and set the weight.

2. Stand with your back to the cable machine and a wide stance, holding the rope between your legs.

3. Hinge at your hips, keeping your back straight, and push your hips back as you lower the rope towards the floor.

4. As you reach the bottom of the movement, squeeze your glutes and return to the upright position.

5. This exercise targets your lower back and posterior chain, providing strength and stability.

Rope Face Pulls with External Rotation

Rope Face Pulls

Muscles Targeted: Rear deltoids, trapezius, and rotator cuff.

How to Do It:

1. Attach a rope handle to the high pulley and select the appropriate weight.

2. Stand facing the cable machine and grasp the rope with an overhand grip, hands close together.

3. Pull the rope towards your face, retracting your shoulder blades, and then externally rotate your shoulders by pulling the rope apart.

4. Your hands should end up on either side of your head. Hold for a moment and squeeze your rear deltoids.

5. Return to the starting position, allowing the rope to come together again.

6. This exercise strengthens your rear deltoids and improves shoulder health.

Meadows Rows

Meadows Rows

Muscles Targeted: Lats, rhomboids, and biceps.

How to Do It:

1. Place a single-handle attachment on the low pulley and load the weight.

2. Stand perpendicular to the cable machine, about an arm’s length away, with your inside leg forward.

3. Bend at the hips and knees, keeping your back straight, and grasp the handle with one hand.

4. Pull the handle towards your hip, squeezing your shoulder blade and lats.

5. Lower the weight with control and repeat for the desired number of reps before switching sides.

6. This exercise provides a unique angle for targeting the lats and building thickness in the back.

Cable Deadlifts

Cable Deadlift

Muscles Targeted: Lower back, glutes, hamstrings, and spinal erectors.

How to Do It:

1. Attach a straight or hex bar to the low pulley and load the weight.

2. Stand inside the bar with your feet hip-width apart and your toes pointing forward.

3. Bend at the hips and knees, keeping your back straight, and grasp the bar handles.

4. Push through your heels, straighten your hips and knees, and stand up while holding the bar.

5. Lower the bar with control, maintaining a neutral spine.

6. This deadlift variation effectively targets the lower back and posterior chain.

These advanced cable back exercises can provide a fresh challenge and help you break through plateaus in your back training.

Incorporate them into your workout routine gradually, ensuring you maintain proper form and progressively increase the weight or resistance as you become more comfortable with the movements.

Equipment and Setup for Cable Back Workouts

Cable Back Workout

Before you embark on your cable back workouts, having the right equipment and a proper setup is crucial to ensure safe and effective training. Here’s what you need to know:

1. Cable Machine Types

Lat Pulldown Machine: This machine typically has a wide, horizontal bar or a V-shaped attachment for lat pulldown exercises.

Seated Cable Row Machine: Designed for rowing exercises, it features a bench or seat, a cable attachment, and handles.

High and Low Pulley Stations: These versatile stations allow for various cable exercises, including face pulls and pullovers.

2. Selecting the Right Weight: Choose a weight or resistance level that suits your fitness level and goals. It should be challenging but manageable, allowing you to complete the desired number of repetitions with proper form.

3. Attachments and Handles: Most cable machines offer a variety of attachments and handles, including wide bars, rope handles, and single-grip handles. Experiment with different extensions to target various areas of your back.

4. Bench or Seat Position: When using cable machines with seats or benches, adjust the seat height and position to ensure your body is stable and aligned correctly with the cable attachment.

5. Cable Height and Length: Set the cable attachment to the appropriate height for your chosen exercise. For example, the cable should be above your head for lat pulldowns, while it should be at chest height for cable rows.

6. Proper Form and Posture: Maintain good posture throughout your exercises. Keep your chest up, shoulders down, and back and core engaged. Avoid rounding your back or using momentum to complete the movements.

7. Safety Measures: Familiarize yourself with the safety features of the cable machine, such as the weight stack locking mechanism, emergency stop button, and adjustable safety pins. Ensure these features are in good working order before starting your workout.

8. Spacing and Clearance: Ensure enough space around the cable machine to perform exercises comfortably without obstacles or interference.

9. Hygiene and Maintenance: Before using any equipment, including cable attachments, wipe them down with disinfectant wipes to maintain cleanliness. Also, periodically inspect cables, pulleys, and attachment points for signs of wear and tear.

10. Safety First: Always follow proper safety guidelines to prevent accidents and injuries when using cable machines. If you need to get more familiar with the equipment or exercise, seek guidance from a fitness professional.

The right equipment and a well-organized setup are essential for a successful cable-back workout routine. It ensures you can focus on proper technique and get the most out of your exercises.

As you progress in your training, you may discover additional cable attachments and exercises that suit your preferences and fitness goals.

Sample Cable Back Workout Routines

Sample Cable Back Workout

It’s important to structure your cable back workouts with various exercises to target your back muscles and achieve balanced development effectively.

Below are three sample workout routines suitable for different fitness levels: beginner, intermediate, and advanced.

As you progress, you can increase the weight and intensity of these routines. Always warm up before starting your workout and cool down afterward.

Beginner Cable Back Workout

Lat Pulldown: 3 sets x 10-12 reps

  • Use a comfortable weight to get used to the movement and build confidence.
  • Seated Cable Rows: 3 sets x 10-12 reps
  • Focus on proper form and control.

Face Pulls: 3 sets x 12-15 reps

  • Light to moderate weight for rear deltoid engagement.
  • Cable Pull-Overs: 2 sets x 12-15 reps
  • Use a lightweight to familiarize yourself with the exercise.

Intermediate Cable Back Workout

Lat Pulldown: 4 sets x 8-10 reps

  • Increase the weight while maintaining good form.

Seated Cable Rows: 4 sets x 8-10 reps

  • Gradually add weight as you become more comfortable.

Face Pulls with External Rotation: 3 sets x 10-12 reps

  • Focus on the mind-muscle connection.

Single-Arm Cable Rows: 3 sets x 10 reps per arm

  • Challenge yourself with a moderate weight.

Cable Pull-Throughs: 3 sets x 12 reps

  • Utilize moderate resistance to target the lower back.

Advanced Cable Back Workout

Lat Pulldown: 4 sets x 6-8 reps

  • Lift heavier weights with proper control.

Seated Cable Rows: 4 sets x 6-8 reps

  • Continue to increase the resistance.

Meadows Rows: 3 sets x 8-10 reps per arm

  • Use a challenging weight for single-arm rows.

Cable Deadlifts: 3 sets x 6-8 reps

  • Focus on maintaining a strong, neutral spine.

Rope Face Pulls with External Rotation: 3 sets x 10-12 reps

  • Use a moderate weight for shoulder health.

Cable Pull-Overs: 3 sets x 10-12 reps

  • Increase the weight for muscle engagement.

Tips for All Workout Levels

1. Rest for 60-90 seconds between sets to allow for recovery.

2. Maintain proper form throughout each exercise to prevent injury.

3. Incorporate compound and isolation exercises for a well-rounded workout.

4. Keep a workout journal to track your progress and adjust weights accordingly.

Stay hydrated during your workout, and remember to cool down with some stretching to aid recovery.

Consistency, progressive overload, and adequate nutrition are critical to achieving your back fitness goals.

Modify these sample routines based on your individual preferences and requirements, and consult a fitness professional if needed to ensure your workout plan aligns with your fitness level and goals.

People Also Ask (FAQ)

Question 1. How do you Train your Back with Cables?

Answer: Training your back with cables is a versatile and practical approach. You can target various back muscles using cable machines through exercises like lat pulldowns, rows, and pullovers, ensuring a well-rounded and robust posterior chain. Explore cable workouts to sculpt a powerful back.

Question 2. Are Cable pulls good for the back?

Answer: Yes, cable pulls are excellent for the back. They engage multiple muscle groups, promoting strength and definition. Incorporating cable pulls into your routine can help you achieve a strong, well-developed back.

Question 3. How do you Train your Lower Back with Cable?

Answer: Training your lower back with cables is effective through exercises like cable pull-throughs and cable deadlifts. These movements target the lower back, glutes, and hamstrings, enhancing strength and stability. Incorporate them into your routine for a comprehensive lower back workout.

Question 4. How does Cable pull for the Upper Back?

Answer: Cable pulls for the upper back, such as face pulls and cable rows, are highly effective exercises that engage the upper back muscles, including the rear deltoids and trapezius. These exercises improve posture, build strength, and promote a well-rounded upper back development when performed with proper form and technique. Incorporating cable pulls into your routine is key to achieving a strong and sculpted upper back.

Question 5. What is the best Exercise for the Back Cable?

Answer: The best exercise for the back using cables depends on your specific goals and fitness level. However, the lat pulldown and seated cable row are considered excellent options for overall back development. At the same time, advanced lifters may benefit from exercises like cable pull-throughs and meadow rows. Choose exercises that align with your objectives and gradually increase the intensity for optimal results.

Question 6. Do Cable Rows Hit the Upper Back?

Answer: Yes, cable rows are effective in targeting the upper back muscles, including the trapezius, rhomboids, and rear deltoids. When performed with proper form, cable rows can help you develop strength and definition in the upper back, contributing to improved posture and overall back aesthetics. Incorporate cable rows into your workout routine to achieve a well-rounded upper-back workout.

Question 7. How do you Build Upper Back Muscles?

Answer: Building upper back muscles involves incorporating exercises that target the trapezius, rhomboids, and rear deltoids. Effective exercises include cable rows, face pulls, and bent-over rows, performed with proper form and progressively increasing resistance. Consistency and a balanced workout routine are key to developing a strong and well-defined upper back.

Conclusion

In conclusion, cable back workouts are a vital component of a well-rounded fitness routine, offering many benefits beyond aesthetics. Strengthening your back muscles enhances your posture and improves your athletic performance, functional strength, and overall well-being.

Whether you’re a beginner starting your fitness journey or an advanced lifter looking for new challenges, there’s a cable-back exercise suitable for you.

The essential cable back exercises like lat pulldowns, seated cable rows, and face pulls provide a strong foundation for building a robust back. As you progress, incorporating advanced exercises such as cable pull-throughs, meadow rows, and cable deadlifts can help you reach your peak potential.

Remember to prioritize safety, maintain proper form, and progressively increase resistance to ensure continued progress. Listen to your body, stay consistent, and complement your workouts with a balanced diet and adequate rest.

Dedication and perseverance can unlock the strength and aesthetics of a well-developed back, enhancing your overall fitness and quality of life. So, harness the power of cable back workouts and let your journey to a stronger, more impressive back begin today.

Disclaimer

This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

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Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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