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10 Back Workouts With Cables



Back Workouts With Cabels

Back Workouts With Cables: Back training that is effective should include a range of exercises that target all of the key back muscles.

Back training is often centered on free weights and plate-loaded machines, and cables are frequently overlooked. However, cables are a very adaptable and valuable piece of equipment for back training. Read on to know more back workouts with cables.

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10 Cable Exercises to Tone Your Back

Back Workouts With Cabels

Back training that is effective should include a range of exercises that target all of the key back muscles. Continue reading to know the back workouts with cables. These exercises can assist you in your fitness quest, whether you want to tone your back, develop muscle, or boost strength:

1. Cable Row While Seated

A basic workout that is perfect for creating a solid foundation upon which to develop. The seated cable row is a training mainstay, and the technique is transferable to a variety of other exercises.


Cable rows engage a multitude of key muscles, including the lats, rhomboids, and traps.

The biceps and posterior deltoids are among the secondary muscles addressed.

The seated cable row is similar to the dumbbell and barbell bent-over row workouts. This makes it an excellent choice for folks who do not have access to free weights or prefer training equipment.

Maintain a straight back and stiff elbows throughout the exercise as you begin in the beginning position.

Don’t slouch forward with your spine! Maintain a strong core and a neutral spine.


2. Seated Single-Arm Cable Row

The single-arm cable row is a version of the sitting cable row that has many advantages:

You may increase your range of motion and your back contraction.
The trunk rotation works your core even more.
As you draw back, maintain your elbow tight to the side of your body.

Also, be careful not to overcompensate with spine rotation. The force should come predominantly from back contraction, with trunk rotation stabilized by maintaining your core engaged throughout the exercise.

3. Pushdown with Straight Arms

The straight-arm pushdown targets one major muscle group: the lats.

You may use either a rope attachment or the bar, but the rope will allow you to move more freely.


Keep in mind that this is the “straight-arm” pushdown. If you start bending your elbows, you’ll be on your way to a tricep pulldown.

Keep your weights low enough to move without effort to preserve appropriate form. Aim for a rep range of 8-12 repetitions.

The following three workouts on our list are lat pulldown variants. Because these back exercises are essential for strong and toned back muscles, we’ve included a video to help you perfect your technique.

4. Lat Pulldown with a Wide-Grip

The lats are the major muscle group for this exercise, with the traps, rhomboids, and delts serving as auxiliary muscles.

While the wide-grip lat pulldown is one of the most effective cable back workouts, it’s also one of the most difficult to do right.


To do it properly, make sure the action is gradual and fluid – no jerking or rising your whole weight to press down.

Your buttocks should be firmly planted on the seat!

5. Lat Pulldown with a Closed-Grip

Some people believe that the close-grip variety feels more natural than the others.

To avoid confusion with our following exercise, keep your hands pointing away from your body. Also, try to maintain your elbows close to your torso as you lower the bar.

You may use either the regular curved lat bar, as seen in the video, or the “V” bar, whichever feels most comfortable. Read on to know the back workouts with cables.


6. Lat Pulldown with Reverse-Grip

The reverse grip helps you to maintain your elbows closer to your torso. This more directly targets the lower lats and allows you to correctly isolate and contract the muscle at the bottom of the rep.

This exercise is similar to the others in that the palms face the body, as in a chin up.

7. Cable Flyes in Reverse

The rhomboids and posterior delts are the key muscles used in this workout.

Although this is one of the most popular cable machine exercises, start with a little weight to ensure that you achieve the entire range of motion and pinching in the shoulder blades.

If you go too heavy, you’ll likely solely train your arms and delts while ignoring your rhomboids.


8. Shotgun Row

The lats and mid-back are the key muscles used in this workout.

This is an excellent substitute for sitting cable row workouts! Because most gyms only have one (2 max) seated row machine, this exercise may always be substituted.

When you pull on the handle, your wrist and forearm rotate, adjusting the angle of your grip. When lowering the weights, maintain the core engaged and avoid overextending the back.

Always lower weight and concentrate on steady, deliberate movements if you have to jerk and employ body weight throughout the workout.

9. The Face Pull

This exercise targets the posterior delts, traps, rhomboids, and rotator cuff muscles.


Face pull exercises are often employed in shoulder training regimens, but they may also be utilized to improve upper back muscles.

The cable rope attachment is utilized for this workout. Make sure to grab the rope with your palms facing inward, as this will expand your range of motion when you move your hands backward.

For novices, this exercise is challenging, but it is excellent for building balanced shoulders and avoiding future shoulder problems.

10 Standing Cable Row

The lats, rhomboids, and posterior delts are the principal muscles in this exercise, while the biceps and core are secondary muscles.

To increase your range of motion, you may utilize the straight bar or the ropes.


You can’t go too heavy with this workout. On your last set, don’t underestimate your back strength and aim for 8-12 reps while nearing fatigue.