10 Best Cable Back Workouts And Exercises For Muscle Mass

Are you tired of doing the same old back workouts and not seeing any results? Have you tried incorporating cable exercises into your routine? Cable back workouts are a great way to add variety to your workout and target different muscles in your back for muscle mass growth. In this post, we have compiled a list of the 10 best cable back exercises that will help you build muscle and strength. From Seated Cable Rows to Cable Deadlifts, we cover it all. So, whether you’re a beginner or an experienced lifter, these exercises will help take your back workouts to the next level. Get ready to feel the burn and see the results!

The Best Exercises For Cable Back Workouts

Seated Cable Row

The seated cable row is a great exercise for targeting the muscles of your upper back, including the rhomboids, middle and lower trapezius, and latissimus dorsi. By changing your attachment or grip, you can vary your range of motion and target different areas of your back muscles. Proper form is essential to prevent injury and promote contraction throughout the movement. Adding this exercise into your routine will help improve posture while building overall back strength.

How to:

1. Sit on a cable row machine with your feet firmly placed on the footrests and your knees slightly bent.
2. Grasp the handles with an overhand grip, keeping your hands shoulder-width apart.
3. Sit up straight and maintain a neutral spine.
4. Pull the handles towards your chest, squeezing your shoulder blades together.
5. Pause for a moment, then slowly extend your arms back to the starting position.
6. Repeat for the desired number of repetitions.

Straight-Arm Pulldowns

For a great Cable Exercise for Your Back workout routine, incorporate Straight-Arm Pulldowns which is an excellent exercise targeting not only your lats but also upper back muscles.

How to:

1. Stand in front of a cable machine with a straight bar attachment positioned at a high pulley.
2. Grasp the bar with an overhand grip, keeping your hands shoulder-width apart and your arms fully extended.
3. Maintain a slight bend in your elbows and engage your core.
4. Pull the bar down towards your thighs, focusing on using your lats and keeping your arms straight.
5. Pause at the bottom of the movement, feeling the stretch in your lats.
6. Slowly release the bar back up to the starting position.
7. Repeat for the desired number of repetitions.

Cable Rope Pullovers

Strengthen your upper back muscles and improve your posture with Cable Rope Pullovers! This fantastic exercise allows you to increase flexibility while working on your back muscles.

How to:

1. Attach a rope handle to a high pulley on a cable machine.
2. Stand facing away from the machine, holding the rope with an overhand grip and your arms extended in front of you.
3. Take a step forward to create tension in the cable.
4. Keep your core engaged and your back straight throughout the exercise.
5. Pull the rope down and back, focusing on using your lats to bring your hands towards your thighs.
6. Pause at the bottom of the movement, feeling the stretch in your lats.
7. Slowly release the rope back up to the starting position.
8. Repeat for the desired number of repetitions.

Bent Over Cable Row

Engage your core muscles and maintain proper form when performing the Bent Over Cable Row.

How to:

1. Attach a straight bar or handle to a low pulley on a cable machine.
2. Stand facing the machine, feet shoulder-width apart, and hinge forward at the hips, keeping your back straight.
3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4. With your arms fully extended, pull the bar towards your lower abdomen, squeezing your shoulder blades together.
5. Pause for a moment, then slowly extend your arms back to the starting position.
6. Repeat for the desired number of repetitions.

Wide Grip Lat Pulldown

The wide grip lat pulldown is one of the best cable exercises for your upper back muscles. It’s a great back exercise that targets your lats, shoulders, and triceps. Incorporating this cable workout into your back routine provides constant tension on your muscles promoting hypertrophy.

How to:

1. Sit on a lat pulldown machine and adjust the thigh pads to secure your legs in place.
2. Grasp the wide bar with an overhand grip, hands wider than shoulder-width apart.
3. Sit up straight and engage your core.
4. Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
5. Pause for a moment, then slowly release the bar back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Close Grip Lat Pulldown

To strengthen and tone your upper back muscles, try the close grip lat pulldown exercise. This great exercise targets your lats, rhomboids, and trapezius muscles without using momentum. Do single-arm cable rows or use different attachments on the cable machine for more variety in your workout routine. Remember to maintain proper form throughout each repetition for best results. Adding this exercise as a staple to your cable workout routine can help you achieve hypertrophy in your back muscles and improve your posture.

How to:

1. Sit on a lat pulldown machine and adjust the thigh pads to secure your legs in place.
2. Grasp the close-grip handle with an underhand grip, hands shoulder-width apart.
3. Sit up straight and engage your core.
4. Pull the handle down towards your upper chest, keeping your elbows close to your body.
5. Squeeze your shoulder blades together and pause for a moment.
6. Slowly release the handle back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Cable Lat Pulldown with V Bar

To perform this great exercise for targeting the upper back muscles, begin by sitting down on a cable machine bench and grabbing onto a V bar attachment. Ensure that you have proper posture with your back straight and torso slightly leaned back. This staple in any cable workout routine effectively targets not only the latissimus dorsi but also other muscles like rhomboids and trapezius.

How to:

1. Sit on a lat pulldown machine and adjust the thigh pads to secure your legs in place.
2. Grasp the V bar attachment with an overhand grip, palms facing each other.
3. Sit up straight and engage your core.
4. Pull the V bar down towards your upper chest, leading with your elbows and squeezing your shoulder blades together.
5. Pause for a moment, feeling the contraction in your back muscles.
6. Slowly release the V bar back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Reverse Cable Fly

For building upper body strength and size, incorporate the best cable exercises into your workout routine like the Reverse Cable Fly. It’s a great cable exercise for targeting your rear delts, upper back muscles like traps and rhomboids while improving posture and shoulder stability.

How to:

1. Stand in the middle of a cable machine, grasping the handles with an overhand grip.
2. Step back to create tension in the cables, keeping your arms extended in front of you.
3. Engage your core and maintain a slight bend in your elbows.
4. Open your arms out to the sides, squeezing your shoulder blades together as you retract your scapulae.
5. Pause at the end of the movement, feeling the contraction in your rear deltoids and upper back.
6. Slowly bring your arms back to the starting position, maintaining control.
7. Repeat for the desired number of repetitions.

Face Pulls

Incorporating face pulls into your cable workout routine is an excellent way to target and strengthen your upper back muscles, including the rear deltoids and rhomboids.

How to:

1. Attach a rope or handle to a high pulley on a cable machine.
2. Stand facing the machine with your feet shoulder-width apart and grab the rope with an overhand grip.
3. Step back to create tension in the cable and slightly lean back, keeping your core engaged.
4. Pull the rope towards your face, leading with your elbows and squeezing your shoulder blades together.
5. Aim to bring the rope to the sides of your head, just outside your ears.
6. Pause for a moment, feeling the contraction in your rear deltoids and upper back.
7. Slowly release the rope back to the starting position.
8. Repeat for the desired number of repetitions.

Cable Deadlift

The cable deadlift is one of the best cable exercises for your back. With this exercise, you can target your lower back muscles while improving overall core stability. By using a cable machine, you can perform this exercise with different variations, such as using a single arm or adding weight plates to increase resistance. Maintaining proper form is crucial for maximizing results and avoiding injury. Incorporating cable deadlifts into your workout routine can help you achieve hypertrophy in your back muscles, constant tension on your posterior deltoids, and complete contraction through a full range of motion in your shoulder joint.

How to:

1. Stand facing a cable machine with a straight bar or handle attachment positioned at a low pulley.
2. Place your feet shoulder-width apart, toes slightly turned out.
3. Squat down, grasping the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4. Engage your core, keep your back straight, and lift the bar by extending your hips and knees simultaneously.
5. Stand upright, fully extending your hips and squeezing your glutes at the top of the movement.
6. Lower the bar back down to the starting position by bending your hips and knees, maintaining control.
7. Repeat for the desired number of repetitions.

Frequently Asked Questions

What Are Cable Back Exercises?

Cable back exercises refer to workouts that focus on the muscles in the back by using a cable machine, such as cable rows or lat pulldowns. The constant tension provided by the cable machine helps build muscle mass effectively. It’s crucial to maintain proper form and technique to prevent injuries while performing these exercises.

Are Cable Exercises Good For Back Training?

Absolutely, cable exercises are a fantastic way to train your back muscles. The constant tension provided by cables allows for targeted muscle activation, and exercises like cable rows, lat pulldowns, and pull-throughs are popular choices. Incorporating a diverse range of cable exercises into your routine can help stimulate muscle growth and enhance overall strength.

How often should I train my lower back with cables?

The optimal frequency for lower back cable training depends on your fitness objectives and expertise. Typically, it’s suggested to train 1-2 times a week, allowing sufficient time for muscle recuperation. It’s best to seek advice from a personal trainer or fitness expert to develop a tailored workout plan.

Conclusion

Incorporating cable back workouts into your fitness routine can help you build and tone your back muscles. Whether you are an experienced athlete or a beginner, these exercises can be tailored to your level of fitness. Some of the best cable back workouts include seated cable rows, straight-arm pulldowns, and cable rope pullovers. It’s important to focus on proper form and technique to avoid injury and maximize results. So, if you’re looking to get started with cable back workouts or want to take your existing routine to the next level, try incorporating these 10 exercises into your workout regimen. Happy lifting!