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Workouts

Cable Machine Back Exercises

The cable machine is your best friend if you want to build a strong and sculpted back. Unlike free weights, a cable machine provides constant tension throughout the range of motion, so you can work your muscles harder and more efficiently. Plus, it allows you to adjust the resistance, angle, and grip to suit your needs and preferences.

In this article, I will show you some of the best cable machine back exercises you can add to your workout routine. These exercises will target your upper, middle, and lower back muscles and your lats, traps, and rhomboids.

Let’s get started!

Cable Machine Back Exercises

Cable Machine Back Exercises

Here are some of the best back exercises you can perform on a cable machine. Perform each for 10-15 repetitions.

1. Cable Lat Pulldown

The cable lat pulldown is a classic exercise that works your lats, the large muscles running along your back’s sides. This exercise also engages your biceps, forearms, and rear deltoids.

To perform this exercise, attach a lat pulldown bar to the high pulley of the cable machine like a Lat Pulldown Low Row. Sit on a bench or the floor and grab the bar with an overhand grip, slightly wider than shoulder-width apart. Lean back slightly and pull your shoulders down and back. This is your starting position.

From here, pull the bar down to your chest, keeping your elbows close to your sides. Squeeze your lats at the bottom of the movement and hold for a second. Then slowly return the bar to the starting position, keeping tension on your muscles.

2. Cable Seated Row

The cable seated row is another great exercise that targets your middle back muscles, especially your rhomboids and traps. This exercise also works your biceps, forearms, and rear deltoids.

Attach a double d handle to the lower pulley on a unit like a Plate Loaded Lat Pulldown Low Row to perform this exercise. Sit on a bench or the floor and place your feet on the footrests. Grab the bar with a neutral grip (palms facing each other) and extend your arms. Pull your shoulders down and back, and keep your spine neutral. This is your starting position.

Pull the bar towards your lower abdomen from here, keeping your elbows close to your sides. Squeeze your back muscles at the end of the movement and hold for a second. Then slowly extend your arms back to the starting position, keeping tension on your muscles.

3. Cable Face Pull

The cable face pull is an excellent exercise that works your upper back muscles, especially your traps and rear deltoids. This exercise also strengthens your rotator cuffs, which are important for shoulder health and stability.

To perform this exercise, attach a tricep rope extension to the high pulley of the machine like a Cable Tower. Stand before the machine and grab the rope with an overhand grip, palms facing down. Step back until you feel tension on the cable, and raise your arms to shoulder level. Keep a slight bend in your elbows and pull your shoulders down and back. This is your starting position.

Pull the rope towards your face from here, keeping your elbows high and wide. Squeeze your shoulder blades together at the end of the movement and hold for a second. Then slowly return to the starting position, keeping tension on your muscles.

4. Cable Straight-Arm Pulldown

The cable straight-arm pulldown is a unique exercise that isolates your lats without involving much of your biceps or forearms. This exercise also works your core muscles as you stabilize yourself during the movement.

To perform this exercise, attach a single d handle to the high pulley of a machine like a plate-loaded cable tower. Stand before the machine and grab the attachment with an overhand grip, palms facing down. Step back until you feel tension on the cable, and keep your arms straight but not locked out. Lean forward slightly from your hips and brace your core. This is your starting position.

From here, pull the attachment down towards your thighs, keeping your arms straight and close to your body. Squeeze your lats at the bottom of the movement and hold for a second. Then slowly raise the attachment back to the starting position, keeping tension on your muscles. 

Final Thoughts

Cable machines are a great way to work your back muscles and improve your posture, strength, and flexibility. They allow you to target different parts of your back with various exercises, such as rows, pulldowns, face pulls, and more. With consistent practice, you will see results in no time!

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Calgary, AB, T2C 5V2, Canada
Phone: 403-819-3917
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Woodbridge, ON L4L 5V5
Phone: 437-372-5403
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