Are you looking to take your back workout routine to the next level? Cable machines are one of the biggest staples in a gym, and for good reason! With cable exercises, you can target specific muscles more effectively than ever before. And with this guide to 8 Best Cable Back Workouts and Exercises, you'll be on track for a stronger and better-looking back in no time. From Single Arm Seated Rows to Bent Over Lat Pulldowns, these eight cable workouts utilize different angles and resistance levels so that every workout offers something new and energizing. You won't just get stronger—you'll get results faster too! So if you're ready for an exciting way to tone up your back muscles without breaking a sweat at the same old free weights station, read on!
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Eight Best Cable Back Exercises
1. Cable Lat Pulldown Exercises
The lat pulldown is a basic exercise that targets the largest back muscles, the latissimus dorsi, or "lats." This exercise gives for a wide range of motion and resistance throughout the movement, making it an efficient approach to improve lat strength and growth. Attach a wide-grip bar to the cable machine and face the machine while performing the cable lat pulldown. Grab the bar with hands that are broader than shoulder-width apart. By keeping your elbows close to your sides, slowly draw the bar towards your chest. At the bottom of the movement, pause and then return slowly to the starting position.
2. Sitting Cable Rows
Another classic back exercise that targets the middle and upper back, including the rhomboids, trapezius, and rear deltoids, is the seated row. Using a cable machine for this exercise permits a continuous resistance throughout the movement, which can aid in muscle development and posture improvement. To perform the cable sitting row, sit with your feet firmly planted on the ground while facing the machine. Reach forward and grab the cable's attached grip. Pull the handle slowly towards your chest while pressing your shoulder blades together. At the conclusion of the movement, pause and return slowly to the beginning position.
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3. Straight Arm Cable Pulldowns
The cable straight arm pulldown is an excellent exercise for targeting the erector spinae in the lower back. This exercise also targets the lats and enhances the general strength and stability of the back. Attach a straight bar to the cable machine and face the machine while performing the cable straight arm pulldown. Take hold of the bar with both hands, palms facing downward. Maintaining straight arms, bring the bar towards your thighs while contracting your lower back muscles. At the conclusion of the movement, pause and return slowly to the beginning position.
4. Front Cable Pulls
Front cable pulls with a cable are an excellent workout for targeting the upper back and rear deltoid muscles, as well as enhancing posture and shoulder stability. Attach a rope to the cable machine and stand facing it to do the cable face pull. Take hold of the rope with both hands, palms facing downward. Bring the rope towards your face while maintaining high, broad elbows. At the conclusion of the movement, pause and return slowly to the beginning position.
5. Single-Arm Cable Rows
One-arm rows with a cable are an excellent exercise for targeting the middle and upper back, particularly the rhomboids and trapezius. This exercise also stimulates the biceps and enhances the overall strength and stability of the back. To do the cable one-arm row, attach a handle to the cable machine and face the machine while standing in front of the machine. Hold the handle with one hand while maintaining a straight arm. Pull the handle slowly towards your chest while pressing your shoulder blades together. At the conclusion of the movement, pause and return slowly to the beginning position.
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6. Pull-Overs for Cable
Pullovers with cables are an excellent workout for targeting the upper back and lats. This exercise also enhances shoulder mobility and stability. To accomplish the cable pull over, connect the rope attachment to the cable machine's high pulley. Then, grasp the rope with both hands, palms facing one another. Lean slightly forward and bring the rope behind your head while maintaining straight arms. Engage your back muscles throughout the movement as you slowly raise the rope back to the beginning position. Repeat 3 sets of 12-15 repetitions.
7. Supine Cable Row
A traditional back exercise that works the lats, traps, and rhomboids is the supine cable row. To complete this workout, set your feet on the footrests and sit on the bench in front of the cable machine. Take hold of the cable handle with both hands, palms facing each other. Pull the wire towards your chest while pulling your shoulder blades together while sitting up straight. Return the wire slowly to the starting position, and repeat three sets of 12 to 15 repetitions.
8. Cable Face Pull
The face pull is an excellent exercise for targeting the upper back, traps, and rear deltoids. Attach the rope attachment to the high pulley of the cable machine in order to do this workout. Take hold of the rope with both hands, palms facing each other. Take a couple steps backward and lean back gently. Bring the rope towards your face while maintaining your elbows in a high, outward position. At the conclusion of the movement, pause for a moment before releasing the rope back to the beginning position. Repeat 3 sets of 12-15 repetitions.
Benefits of Cables in Your Workout
Cable exercises offer numerous benefits that regular weight training does not, such as increased stability and better range of motion. This type of exercise is especially useful for targeting certain muscle groups that may otherwise go untouched due to limited mobility or awkward angles. For example, cable exercises can help target back muscles and give you a much better workout than other forms of weight lifting alone. Additionally, because cables require you to use more stabilizing muscles throughout the movement, they can give you a more intense workout than traditional weights alone.
Another advantage to using cable exercises is that it helps improve coordination and balance between your body’s different muscle groups. Since cables involve movements that go beyond the typical pushing and pulling motions associated with free weights, they can help you develop more dynamic strength rather than just isolated strength in one specific area. With cable exercises, you get the benefit of a full-body workout since many movements require you to use multiple muscle groups simultaneously.
Incorporating Cables Into Your Routine
When incorporating cable exercises into your routine, it’s important to start slowly and pay attention to proper form throughout each movement. Start by learning simple cable routines before progressing onto more complex ones that involve multiple joints moving together during each exercise session. Also, make sure to vary up which muscles you target during each visit so that all areas get equal attention throughout the week or month. It's also important to track your progress so that you know when it's time to increase resistance levels or adjust certain movements in order to keep challenging yourself during each session at the gym.
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Growing Your Back with Cables Exercises
These cable back exercises will help you develop a strong and sculpted back by including them into your workout program. A consistent, dedicated workout routine will result in improved posture and less overall back pain. Along with getting enough physical exercise and eating a healthy diet rich in green vegetables, taking a supplement like our gummies can also do wonders for your back health. Our gummies are packed with vitamins and all-natural ingredients to help give you the energy you need for workouts, the ability to relax your muscles, and aid with sleep at night. Give our gummies a try today and see just how beneficial they can be for both your body and mind. Visit HUMBLEROOTS to learn more about how our supplements can assist you on your journey towards a healthier lifestyle.