Back cable workouts help to target the various back muscles which help to develop a strong and well-defined back.
Cable workouts apply continual stress to your muscles throughout the range of motion, helping you develop strength, size and muscle definition in your back.
A well-defined back not only improves physique but also improves functional strength and posture.
These exercises help to develop various parts of the back mainly lats, traps, rhomboids and rear deltoids.
Adding these back cable workouts into your workout routine can bring improvements in muscle tone, strength and overall back aesthetics.
Top 10 Back Cable Workouts
Here are the top 10 back cable workouts
1. Cable Lat Pulldown
Cable Lat pulldown is one of the best exercises that helps to develop strength, size and definition in your lats.
To Perform Cable lat pulldown
1. Attach the lat pulldown bar to the cable machine and sit down with your thigh pad over the knees.
2. Grab the bar with an overhand grip and keep your hands wider than the shoulder width.
3. Keep your back straight and chest up
4. After that pull the bar down near your chest and squeeze the back muscles.
5. Then Slowly return the bar to the starting position and continue doing the same for more reps.
2. Seated Cable Row
The seated cable row is the best exercise which targets the back muscles mainly the rhomboids and latissimus dorsi.
It helps to develop muscle definition and overall back thickness.
To perform seated cable row
1. Attach the bar to the cable machine.
2. Sit on the bench and grab the bar with both hands.
3. Keep your back straight and chest up
4. Then keep your arms fully extended in front of you.
5. Pull the bar towards your lower ribcage and squeeze the back muscles.
6. Then slowly extend your arms back to the starting position and continue doing for desired reps.
3. Single Arm Cable Row
Single arm cable row is an effective exercise that targets the lats, middle and lower trapezius muscles. It also helps to improve unilateral strength and muscle definition.
To perform seated cable row
1. Attach the handles to the cable machine.
2. Sit on the bench and grab the handle in one hand.
3. Keep your back straight and chest up
4. Then keep your arms fully extended in front of you.
5. Pull the handle towards your lower ribcage by bending your elbow and squeeze the back muscles.
6. Slowly extend your arms back to the starting position and continue doing for desired reps.
4. Cable lying Pull-over
Cable lying pullover is the best exercise that targets the back muscles, chest and anterior deltoids. It helps to increase the strength and size of the muscles.
To perform cable lying pullover
1. Attach the rope to the cable machine and set it to the lowest position.
2. Set up the bench in front of the cable and lie on the bench by your head facing the cable machine.
3. Extend your arms back to your head and grab the rope.
4. Pull the rope straight over your head until your arms are straight above your chest.
5. Then slowly return the rope to the starting position and continue doing the same for more reps.
5. Straight Arm Pull Down
The straight arm cable pull down is an effective exercise that targets the muscle on the back mainly the latissimus dorsi. It also engages the chest and tricep muscles.
To perform straight arm cable pull down
1. Attach the straight bar to the cable machine at the top level.
2. Stand facing away from the machine with your feet shoulder width apart.
3. Grab the bar with both hands by keeping your arms extended.
4. Bend your hips and keep your back straight.
5. Pull the bar down near your hips and squeeze the back muscles.
6. Then slowly return the bar to the starting position and continue doing for more reps.
6. Standing Cable Crossover
Standing cable crossover is a great exercise that targets the upper back muscles. It helps to strengthen and widen your upper back.
To perform standing cable crossover
1. Attach the handles on both sides of the cable machine and set it to the top level.
2. Grab the left handle with your right hand and grab the right handle with your left hand.
3. Stand in the center of the cable machine.
4. Pull down and back through the elbows while pressing your shoulder blades together until your hands are near to your shoulders and your elbows are at your sides.
5. Then slowly return to the starting position and continue doing the same for more reps.
7. Close Grip Cable Lat Pulldown
Close grip cable lat pulldown is an effective exercise that targets the latissimus dorsi muscles and trapezius muscles.
To Perform Cable lat pulldown
1. Attach the bar to the cable machine and sit down with your thigh pad over the knees.
2. Grab the bar with an overhand grip by keeping your arms fully extended.
3. Keep your back straight and chest up.
4. After that pull the bar down near your chest and squeeze the back muscles.
5. Then Slowly return the bar to the starting position and continue doing the same for more reps.
8. T Bar Row using Cable Machine
T bar rowing using a cable machine is one of the best exercises that targets the rhomboids, trapezius and rear deltoids.
To perform T bar row using a cable machine
1. Attach the T Bar to the cable machine.
2. Sit on the bench and grab the T bar with both hands.
3. Keep your back straight and chest up.
4. Then keep your arms fully extended in front of you.
5. After that pull the T bar towards your lower ribcage and squeeze the back muscles.
6.. Then Slowly extend your arms back to the starting position and continue doing for desired reps.
9. Single Arm Cable Bent Over row
Single arm bent over row is the best exercise than traditional barbell row because it is unilateral so you can focus on the muscles on one side at a time.
To perform single arm cable bent over row
1. Attach the handle to the cable machine and set it to the lowest position.
2. Stand facing the cable machine and grab the handle in one hand.
3. Take one step back while holding the handle.
4. Bent your knees and lean forward.
5. Pull up and back your elbow until your hand comes near your ribcage.
6. Hold in that position and squeeze the back muscles.
7. Then Slowly return to the starting position and continue doing the same for reps.
10. Cable Shrugs
Cable shrugs is a best exercise that targets the trapezius muscles. It helps to develop and strengthen the trapezius muscles mainly upper traps. You can isolate the traps which can activate the muscles, stimulate growth.
To perform cable shrugs
1. Attach the bar to the cable machine and set it to the lowest position.
2. Stand facing the cable machine and grab the bar with both hands using an overhand grip.
3. Extend your arms fully in front of you by standing straight.
4. Pull the bar straight up towards your ears in a shrugging motion.
5. Hold the bar at the top level and squeeze the traps.
6. Then slowly return to the starting position and continue doing the same for desired reps.
Frequently Asked Questions About Back Cable Workouts
Here are the frequently asked questions about back cable workouts
1. Are back cable workouts suitable for beginners
Yes, Cable workouts are suitable for people of all fitness levels, including beginners. They give a regulated and guided range of motion, allowing beginners to learn and execute exercises with good form more easily.
2. How frequently should I include back cable workouts in my routine?
The frequency with which you perform back cable workouts is determined by your overall training program and goals. Back exercises should be done 1-2 times a week as common. Individual preferences, recovery, and training split should all be considered.
The Bottom Line
Cable workouts can be a game changer in your back training plan, providing a dynamic and effective way to building a strong and well-defined upper body. The best 10 back cable workouts in this guide helps to target a variety of muscle groups, including the latissimus dorsi, traps, rhomboids, and rear deltoids.
