Using cable machines for back exercises is an effective way to build strength and muscle while ensuring a controlled range of motion. Cable exercises target various muscles in your back, including the latissimus dorsi, trapezius, rhomboids, and erector spinae. Here are some effective back exercises you can do on a cable machine:
5 Back Exercises on Cables
1. Lat Pulldown
Target Muscles: Latissimus dorsi, upper back, biceps
How to Do It:
- Sit at the lat pulldown machine and grasp the bar with a wide grip, palms facing away.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Slowly return the bar to the starting position with controlled movement.
- Repeat for the desired number of reps.
Tips:
- Avoid using momentum; keep the movement smooth and controlled.
- Focus on engaging your back muscles rather than pulling with your arms.
2. Seated Cable Row
Target Muscles: Middle back, latissimus dorsi, biceps
How to Do It:
- Sit at a seated row machine with your feet on the platform and knees slightly bent.
- Grasp the handles with an overhand or neutral grip.
- Pull the handles towards your torso, squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of reps.
Tips:
- Keep your back straight and avoid leaning forward or backward excessively.
- Focus on pulling with your back muscles, not your arms.
3. Face Pull
Target Muscles: Upper back, rear deltoids, traps
How to Do It:
- Set the cable pulley at upper chest level and attach a rope handle.
- Grasp the ends of the rope with an overhand grip, palms facing down.
- Step back to create tension in the cable and pull the rope towards your face.
- Keep your elbows high and squeeze your shoulder blades together.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
Tips:
- Keep your torso stable and avoid using your lower body for momentum.
- Focus on the contraction of your rear deltoids and upper back.
4. Single Arm Cable Row
Target Muscles: Middle back, latissimus dorsi, biceps
How to Do It:
- Attach a single handle to a low pulley.
- Stand with your feet shoulder-width apart, knees slightly bent.
- Grasp the handle with one hand, palm facing your body.
- Pull the handle towards your torso, keeping your elbow close to your body.
- Slowly extend your arm back to the starting position.
- Repeat for the desired number of reps, then switch sides.
Tips:
- Keep your back straight and avoid twisting your torso.
- Focus on squeezing your shoulder blade towards your spine.
5. Cable Pullover
Target Muscles: Latissimus dorsi, triceps, chest
How to Do It:
- Attach a straight bar to a high pulley.
- Stand facing the machine, feet shoulder-width apart.
- Grasp the bar with an overhand grip, arms extended overhead.
- Pull the bar down in an arc motion towards your thighs, keeping your arms straight.
- Slowly return the bar to the starting position.
- Repeat for the desired number of reps.
Tips:
- Keep your core engaged to prevent arching your back.
- Focus on the stretch and contraction of your lats.
