If you're looking for some effective ways to strengthen your back muscles, cable exercises are a great option. Cable machines allow you to perform a variety of movements with constant tension and resistance, which can help you build muscle and improve your posture. In this blog post, I'll share with you some of my favorite back cable exercises that you can try at your next workout.
Here are some of the best back cable exercises. Do all your sets & reps (for example: 3 sets of 12 reps) for the first exercise then proceed to the next, or switch between them like a circuit.
1. Cable Row
The cable row is a classic exercise that targets your mid-back, lats, biceps, and forearms. To do it, attach a double d handle to the low pulley of the cable machine. Sit on the bench and grab the handle with both hands. Keep your back straight and your chest up as you pull the handle towards your abdomen, squeezing your shoulder blades together.
2. Cable Lat Pulldown
The cable pulldown is another staple exercise that works your lats, biceps, and upper back. To do it, attach a lat pulldown bar to the high pulley of the cable machine. Stand or kneel in front of the machine and grab the bar with an overhand grip. Pull the bar down to your chest, keeping your elbows close to your sides and your back slightly arched.
3. Cable Face Pull
The cable face pull is a great exercise for your rear deltoids, traps, and rotator cuffs. To do it, attach a long tricep rope to the high pulley of the cable machine. Stand a few feet from the machine and grab the rope with both hands, palms facing each other. Pull the rope towards your face, keeping your elbows high and your shoulders back.
4. Cable Reverse Fly
The cable reverse fly is an excellent exercise for your rear deltoids, upper back, and chest. To do it, attach two adjustable handles to the high pulleys of the cable machine. Stand in the middle of the machine and cross the cables in front of you. Grab one handle with each hand, palms facing down. With a slight bend in your elbows, open your arms to the sides until they are parallel to the floor. These are some of the best back cable exercises that you can incorporate into your routine. They will help you develop a strong and sculpted back that will make you look and feel great. Try them out for an awesome back workout!
