Simply going to the gym and lifting weights won’t help you if you have serious physical ambitions. Then, you should concentrate on strengthening certain components of each muscle group.
You should train each muscle in your back, including the trapezoid, rhomboids, lats, and others, separately. Some excellent cable back exercises can help you target all these important muscles.
These workouts can aid in the development of a well-defined, larger, and broader back, all of which greatly enhance your appearance. We’ll also introduce you to the top 10 cable back workouts in this article. Read on then!
What Will I Discover?
The Top 10 Cable Back Exercises
The following list of 10 top cable machine back exercises will work every major back muscle.
Go through them to learn how to perform the exercises properly and why they are so crucial.
Lat pulldowns with a wide grip
One of the most well-liked back exercises with cables is the lat pulldown.
It mostly works the lats, delts, and rhomboids in your upper back.
Why is it significant?
The majority of your back’s major structures are worked out with cables. If you apply it correctly, it helps you achieve that V-shaped tampering effect!
How to proceed
The wide-grip lat pulldown is performed as follows:
- First, sit down and firmly tuck your thighs under the pad. Your entire foot should be in contact with the ground.
- Grab the bar with your hands slightly wider than shoulder width or at shoulder width.
- Take a deep breath. As you lower the bar, you should slowly exhale.
- Using your Lats, pull the bar downward. You should also use your shoulder blade or spatula.
- Bring the bar just above your upper chest while bending slightly backward as you pull it downward.
- Then, as you bend back to your starting position, gradually let go of the bar.
That is how one rep is completed. Repeat the entire exercise a set number of times after the first repetition.
Lat Pulldowns with a Tight Grip
A version of wide grip lat pulldowns is the close grip variation. But this exercise’s methodology differs.
Why is it significant?
The close grip lat pulldown targets your lower, middle, and upper back in the same way as the wide grip pulldown does.
How to proceed
- Take a seat and tuck your thighs beneath the cushion with your foot flat on the ground.
- Pull the “V” bar down toward your upper chest by grabbing it.
- Lean slightly backward as you pull so that the bar rests just over your upper chest.
- To finish the rep, slowly let go of the bar as you near the top.
- Remember that, as with any workout, good breathing is essential during close-grip pulldowns. Relax and take a slow, full breath in before pulling the bar downward.
Why is it significant?
One of the best back workouts with a cable to isolate your lats is the straight arm pulldown, which primarily works your lats. It strengthens your core in addition to working your lats.
How to proceed
- Keep your balance first and grasp the straight bar.
- The ideal distance between your hands is shoulder width.
- You can also think about moving your upper body a little bit forward.
- Pull the bar back down toward your thighs at that point.
- Go for the following rep after carefully easing the bar back to its starting position.
- Standing Cable Rows
Most gym trainers will advise you to perform seated cable rows as one of the back exercises on the cable machine to build a bigger back.
Why is it significant?
For thicker, wider lat, seated cable rows are excellent. Additionally, it improves posture. This exercise not only works the lats but also the midback, and the traps, and has a minor effect on the biceps and the delts.
How to proceed
- The first step is to sit on the bench with your foot firmly planted on the ground or the foot stand.
- Take hold of the bar, preferably a V-shaped bar. You might choose a modest bend at the front while maintaining a straight spine.
- You can lean backward a little bit as you pull the bar into the center of your lower chest and naval.
- Additionally, push your chest.
- When it gets there, try keeping it there for about a second before releasing it gradually to the beginning position.
Why is it significant?
It targets your posterior delts, Traps, rotator cuff muscles, and rhomboids. It also works on your posture and if you have a bad posture, this is a fantastic exercise to incorporate into your fitness program.
How to proceed
- The very first step is to set the pulley to the height of your eyes.
- Then, grip the cable rope and raise your arms to your shoulder level, with your elbows tucked in.
- Pull the cord towards your head. Your elbows should come right behind your head.
- Once you have drawn it entirely, slowly release it. One rep is done!
Reverse Grip Lat Pulldown
Reverse Grip Lat Pulldowns are another form of the Lat Pulldown, but with a whole different functioning.
Why is it significant?
The reverse grip pulldown targets your lower lat, which is sometimes left behind in other key workouts. Doing this cable back workout, it’s a terrific approach to training your lower lats along with your Biceps.
How to proceed
- Similar to other Lat pulldown variations, sit and place your thighs under the pad and foot firmly on the floor.
- Grab the bar, but give a close grip. The grip should be towards your face, and that’s the essence of this exercise.
- Pull the bar downwards towards your upper chest. Also, don’t forget to bend slightly backward.
- Once the bar gets a few inches over your chest, carefully release it and you come to your initial position.
Cable Upright Rows
Upright Row is a terrific exercise that improves your back with no excessive strain on your shoulder.
Why is it significant?
You can do Upright Rows even by using a barbell. But by going for the cable, you can make the exercise much more effective, according to the direction of load movement. It trains primarily your trapezius (traps), along with delts, back, and biceps.
How to proceed
- Keep your posture, and stand in front of the machine, straight.
- Grab the bar and pull it up towards your upper chest.
- While pulling the bar, elevate your chest and upper back. Your elbow should come more or less at the height of your shoulders.
- Slowly release the bar to its initial position; a rep is done!
- Wide Grip Seated Cable Row
Wide grip pulldown is a version of the popular V bar cable rows. The difference is, that you will be utilizing a wide bar here!
Why is it significant?
Different from the conventional seated cable row that focuses more on your lats, it also trains your trapezius, rhomboid, and external delt muscles. It helps you create a thicker upper back.
How to proceed
- Sit on the bench, with your feet firmly on the floor.
- Grab the bar at a breadth slightly broader than your shoulder width.
- Pull it towards your lower chest, keeping your elbows slightly behind your shoulders.
- Release the bar slowly to the starting position.
- Reverse Cable Fly
Reverse cable fly is another cable back exercise, primarily for your rhomboids and rear delts.
Why is it significant?
The reverse cable fly has a horizontal action where you expand your back muscles. So, it has a heavy concentration on your rhomboid muscles and rear delts.
How to proceed
- First of all, position the bars on your shoulder width. You will be using two separate cords at the same time.
- Then, stand in the middle, and grab the D handles; your right hand should hold the left side D handle, and grab the right-hand D handle with your left hand.
- The beginning position for the bars is in front of the sternum but at arm’s length.
- Then, pull the cables outwards till your arms are level with your shoulder, or slightly behind it. But take
- caution to not bring it too far as it may produce unnecessary tension
- Once completed, bring the cable to the starting position; one rep is done, and continue the same for as many reps fit for you.
Archer row is one of those unconventional back workouts with cable. It stimulates the action of an Archer, as you target one of your back sides at a time. You will be using cross D handles to accomplish this workout.
Why is it significant?
The cable Archer row targets your rhomboids along with your shoulders. In addition to these muscles, it’s also wonderful for your shoulders.
How to proceed
- Grab the bar, and try for the half-kneeling position. Use your arm on the side same as your knee on the ground. For instance, if your right knee is on the ground
- Once you complete a set on one side, go for the other side as well. nd, and hold the bar with your right hand.
- Place the other arm in parallel to the cable.
- Pull the cable backward, till the bar reaches your chest level and your elbow is behind the shoulders. You will be replicating the action of an Archer positioned on the ground shooting for a target above.
- Once it reaches there, hold for a bit, and then slowly release it to the beginning position.
Cable Only Back Workout
Back muscles are one of the toughest muscular groups to train successfully. A tiny change from the appropriate form and your biceps or shoulders can get the impact.
But by going for cable-only back workouts, you can achieve a better form as gravity won’t affect your exercise as it does in free weights.
Here is a collection of back workouts using cable machines for a well-defined back;
- Wide Grip Lat Pulldowns: 4 sets x 12, 10, 8, 6 reps
- Seated Cable Rows: 4 sets x 12, 10, 8, 6 repetitions
- Close Grip Lat Pulldowns: 3 sets x 10 reps
- Straight Arm Pulldown: 3 sets x 10 reps
- Reverse Grip Lat Pulldown: 3 sets x 10 reps
- Wide Grip Seated Cable Row: 3 sets x 10 reps
- That was a list of 10 back exercises on the cable machine.
You can pick a combination among these exercises based on the muscles they target and do it for a suitable number of reps and sets.
Last but not least, in addition to maintaining a good posture, you should follow proper breathing techniques for maximum efficiency. Inhale while you pull the weight, and slowly exhale as you release it back to the starting position.