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Top 5 Key Cable Back Workouts to Get Pumped Up

Cable back workouts stand out as a game-changer when it comes to sculpting a strong, defined back. Not only do these exercises offer a level of versatility and resistance that is hard to match with free weights, but they also allow for a more controlled and continuous tension on your muscles. This tension is crucial for muscle growth and endurance, making these routines perfect for both compound and isolation movements.

Essentially, cable back workouts involve using a cable machine, which is a piece of gym equipment that consists of a tower, a stack of weights, and a cable that runs through pulleys. You can attach various handles and accessories to the cable to perform a wide range of exercises targeting different muscle groups.

best cable back workouts

Andrea / Pexels / Here are some of the best cable back workouts to really get pumped up.

Cable Seated Rows

A staple in cable back workouts, the seated row primarily targets the middle back muscles, such as the rhomboids and traps, along with the lats. To perform this exercise:

  • Sit at the cable row station with your feet placed on the footrests and knees slightly bent.
  • Grasp the handle with both hands using a neutral grip.
  • Keep your back straight, chest out, and shoulders back.
  • Pull the handle towards your lower abdomen, squeezing your shoulder blades together at the end of the movement.
  • Slowly return to the starting position and repeat.

This controlled motion is perfect for enhancing back thickness and strength.

Cable Lat Pulldowns

Ideal for developing wide, flaring lats, the lat pulldown is a must-do exercise in your cable back workout arsenal. Here is how to execute it:

  • Sit down at a lat pulldown station and grab the bar with a wide grip.
  • Lean back slightly, keeping your chest high.
  • Pull the bar down to your chest, focusing on driving the movement with your lats.
  • Slowly let the bar return to the starting position, feeling a stretch in your lats.
best cable back workouts

YT / If you are looking to develop flaring and wide lats, Cable Lat Pulldowns are ideal cable back workouts for you.

This exercise is crucial for achieving that coveted V-shaped torso.

Cable Straight Arm Pulldowns Are the Best Cable Back Workouts!

Straight arm pulldowns are excellent for isolating the lats, enhancing both the width and the detail of your back. To do this:

  • Stand in front of the cable machine with a bar attached to the high pulley.
  • Grasp the bar with an overhand grip, keeping your arms straight.
  • Lean forward slightly at the hips.
  • Pull the bar down towards your thighs, keeping your arms straight and focusing on using your lats.
  • Slowly return to the starting position and repeat.

Remember, this exercise is great for refining the lats and improving overall back definition.

Cable Reverse Flyes

best cable back workouts

Volt / To do Cable Reverse Flyes open your arms wide with a slight bend in your elbows, squeezing your shoulder blades together.

For targeting the rear delts and upper back, cable reverse flyes are unparalleled. They help in balancing your physique by developing the often-neglected posterior shoulder area. To perform:

  • Set the pulleys at shoulder height and select a moderate weight.
  • Stand in the middle of the cable machine, grabbing the left handle with your right hand and the right handle with your left hand, crossing them in an X.

Then, slowly return to the starting position and repeat.

Cable Shrugs

This workout targets the trapezius muscles at the top of your back, essential for a powerful, muscular appearance. Here is how to do it:

  • Stand between the cable machine with a low pulley on each side.
  • Grasp each handle with your hands at your sides.
  • Keeping your arms straight, shrug your shoulders as high as possible, squeezing at the top.
  • Slowly lower your shoulders back down and repeat.

Cable shrugs are perfect for adding that extra detail and size to your upper back, making your physique stand out.

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