It’s time to show your back some love!

Adding a dedicated workout for your back will help you reach your fitness dreams with ease and no pain. From improved posture to reduced aches, dedicating attention to strengthening your muscular mainframe is the ultimate way to live life in prime shape.

Attention Grabbing Upper Body

With proper training, your wings will be the day’s highlight in every gym you walk into. And the best way to train your back muscles is through isolation training with the help of cable machines.

With so many variations available, it can be hard to know where to start. No fear, though: we’ve got you covered. Check out our top 10 cable back exercises.

10 Best Cable Back Exercises

Don’t be intimidated by those complicated-looking cable machines in the gym – they may look daunting, but trust me when I say that exercises with cables are a great and easy way to get your back looking how you want it.

1) Lat Pull Down

Lat pull-downs are a fantastic starting point if you’re searching for a simple cable machine exercise to incorporate into your back workout programme.

Many personal trainers incorporate this cable back workout into their routines to help their clients develop thicker, more muscular lats. By avoiding the triceps and biceps, this isolating exercise can strengthen the back muscles alone.

How to Do It

  • Start by sitting on the machine and taking an overhand grip, hands somewhat further apart than shoulder-width. Brace your legs under the supports.
  • While keeping your upper back upright, pull down the bar and bring it close to your chest. While pulling down, pinch your shoulder blades together to tighten your back muscles.
  • Use your upper back for this exercise, and consider your arms nothing more than a lever between the bar and your lats.
  • Now, release the bar slowly and extend your lats as much as possible.

Muscles Worked

Rear deltoid, Trapezius, and Rhomboids

                                                                                         

2) Seated Cable Row

The muscles in your lower back get a good workout together with your middle back when you do the Seated Cable Rows cable exercise. The best part about this workout is its versatility.

A simple change in hand grips can switch the muscles being targeted in your back, allowing you to train the surrounding back muscles as well.

How to Do It

  • Put your feet on the crossbar of a seated cable pulley rowing machine and rest your knees slightly bent
  • Extend your arms out and grab the handles; stretch your back too
  • To get the handles as close to your lower chest/abdomen as possible, pull the handle upwards
  • Bring the handle back to its original position gradually. Keep your chin up and chest out while you pull

Muscles Worked

Trapezius, Rhomboids and Rear Deltoid.

                                                                                         

3) Cable Twisting Standing Row

Numerous muscles are worked during the cable back workout, requiring a small waist rotation. Since this is a one-sided cable exercise, keeping your core engaged is essential. This exercise can be modified to strengthen the upper or lower back with a change in hand position.

This motion targets the hips, glutes, and other lower body muscles and is an excellent cable back workout.

How to Do It

  • Put a cable pulley at about elbow height and attach a single grip handle on the machine
  • Take a step back and bend your knees to form a staggered posture. You should have a straight arm out and twist your waist toward the cable
  • While rotating your waist in the same direction, draw your elbow back towards your body until it is near your waist
  • Hold at the peak for a second, then bring yourself back down. Repeat

Muscles Worked

Lats, Rear deltoid, Lower Trapezius, Rhomboids, Obliques, and Biceps

                                                                                         

4) Cable Shrug

The cable shrug is a derivative of the shoulder shrug. It is considered to be one of the most effective exercises for building the strength of the trapezius muscle, which is located in the upper back.

It is one of the most effective cable exercises for isolating traps, and it offers a variety of variations to help further boost growth.

How to Do It

  • Get a hold of the cable bar attached to a low pulley. Position your hands about shoulder distance apart or as far apart as you feel comfortable. Keep your palms facing down
  • Position yourself so that your standing close to the pulley and your arms are fully extended, holding the bar
  • Raise the bar as high as you can while lifting your shoulders (as if you’re shrugging). As you do this exercise, let out a deep breath. Keep the posture for a second at the top
  • Get the bar back to its starting position by lowering it slowly
  • Repeat

Muscles Worked

Upper Traps, Lateral deltoid and Anterior deltoid

                                                                                         

5) Cable Pullovers

The barbell pullover and the dumbbell pullover both have their place, but a laying cable pullover is a fantastic option.

It is the most effective exercise for developing a robust rib cage as well as the serratus anterior muscle, which together contribute to the development of a full chest and back.

The back is strengthened through the direct action of the pullover on the serratus anterior muscle.

How To Do It

  • Place the bench in front of a low pulley cable machine and ensure that there is a distance of at least two to three feet separating the bench and the machine
  • Place yourself on the bench with your head propped up near the end of the bench that is closest to the cable machine. Take hold of a rope with both of your hands
  • Maintaining a straight arm position, slowly pull your hands up and across the top of your head. This position should feel comfortable
  • After pausing, slowly return the weight to where it was initially
  • Repeat

Muscles Worked

Chest, Lats, Shoulders and Triceps.

                                                                                         

6) Face Pull

The Face Pull is an exercise performed on a cable machine that focuses largely on the posterior deltoid and, to a lesser extent, also works the biceps, triceps, and traps.

Any muscular imbalances can be avoided and fixed by using this exercise, which also helps strengthen the shoulder and scapula overall.

How To Do It

  • Take hold of the two ends of the rope attachment while maintaining a neutral grip (palms facing each other) and lean back just a little bit
  • Pull the rope toward your face while spreading the ends out so that they end up on the sides of your ears, just above your shoulders
  • Hold this form for a second as you push your shoulder blades together and contract your middle and rear deltoids as firmly as possible
  • After that, bring the rope back to its starting position in a controlled manner
  • Repeat

Muscles Worked

Rear deltoid, Lateral delt, Traps, Rhomboids, Teres Minor and Teres Major.

                                                                                         

7) Cable Deadlift

The finest alternative to the traditional barbell deadlift is the cable deadlift. This is an excellent lower back cable exercise.

Using a cable for deadlifts has many advantages, including a smooth, controlled motion that allows for a longer duration under stress and a greater muscle pump, both of which benefit muscular development.

How To Do It

  • On a cable machine, fasten two pulleys together using the lowest tension setting. Check that the attachment points for the cable pulleys are not too far apart from one another
  • You are going to lower yourself to the ground while retaining a firm grip on the cable with both hands. Just a friendly reminder to keep your back as straight as you can. Pull your hamstrings and your back into your body
  • Raise the cable by contracting both your hamstrings and your glutes. You should keep your back upright, your head gazing up, and your legs slightly bent at the knees
  • Raise the cables so that your body is standing upright as a result. When the weight migrates to the lumbar spine, be careful not to hyperextend your body
  • The next step is to carefully lower the cable by first bending at the hips and then at the knees. This should be done at a steady, gradual pace

Muscles Worked

Erector Spinae, Gluteals, Hamstrings, Trapezius, Latissimus dorsi Quadriceps, and Forearms.

                                                                                         

Are Cable Exercises Good For Back Training?

The cable machine is a staple of any fitness center, and users range from seasoned athletes to those just starting out. Everybody can utilize a cable machine because of how adaptable they are.

Back workouts using cables are effective at increasing the size and power of the back muscles. When working the back with a range of weights, attachments, body postures, and angles, the cables facilitate fluid movement.

The constant tension cable machines provide makes them ideal for strengthening the back. Cable machines may be more effective than free weights because they impart strain to the muscles throughout the whole workout, not just the concentric and eccentric phases.

12-Week Back Workout Plan

Even if you know which exercises are for which specific muscle group, not having a proper workout plan can be detrimental. So we have brought you a fail-proof, easy-to-do workout plan for your back that can be done with just a cable machine.

Main Goal – Muscle Building

Training Level – intermediate

Program Duration – N/A

Days Per Week – 1

Time Per Workout – 45 to 60 minutes

Equipment Required – Cable Machine

Week 1 – 4 

Seated Cable Row – 3 sets of 10-12 reps

Lat Pulldown – 5 sets till failure

Face Pull – 3 sets of 20 reps

Bent Over Cable Row – 5 sets of 5 reps

Week 5 – 8

Cable Pullover – 2 sets of 15-20 reps

Seated Cable Row – 2 sets of 15-20 reps

Cable Deadlift – 2 sets of 15-20 reps

Cable Shrug – 2 sets of 15-20 reps

Week 9 – 12

Cable Pullover – 4 sets of 30,25,20,15 reps

Seated Cable Row – 4 sets of 30,25,20,15 reps

Cable Deadlift – 4 sets of 30,25,20,15 reps

Standing Cable Twist Row – 5 sets of 5 reps

Follow this routine and within 12 weeks you will see some promising results. I haven’t mentioned any weight limits because the amount of weight you lift will depend on your current physique. Just make sure that you neither lift too much nor too little.

Final Thoughts

Muscles in our back are crucial because they link our heads, shoulders, and hips to our chest and rib cage.

Because they keep us mobile and enable us to carry out mundane but necessary actions such as lifting, moving, twisting, etc., the back muscles must be trained diligently.

Additionally, having a strong back allows us to carry greater gym weights without harming it and aids in maintaining good posture, which prevents lower back problems. If you want a sculpted back, follow the workouts I have listed in this article and focus on your muscles and develop them quickly.