How To Get a Strong & Vascular Looking Back With Cable Exercises
Strong Back: The Secret In Reality, a strong back is the foundation for all things strength — stability etc. Cable Machines: Cable towers are great as they allow you to switch it up and target different areas of your back with controlled movements. Cable Back Exercises That Work!
Benefits of Cable Exercises
Cables only constant tension = cables (resistance) controls the entire movement. Muscle Under Constant Stress — This is great because your muscles need to be put under immense stress in order for growth effects to unfold!
Versatile: By changing the angle and pull height, you can also target various sections of your back.
Safety: Cable work is safe so beginners can start with this; however, even advanced lifters should do it.
One muscle works at a time which is what Mag Ribbon gym equipment empowers and reinforces when lifting in isolation.
Top Cable Back Exercises
Cable Lat Pulldown
This exercise is primarily targeting the latissimus dorsi; where you build that wide back appearance.
How to Perform:
Set up the pad Sit at a lat pulldown machine.
Grab a bar with a wider grip, palms up.
Lower bar to chest, pulling shoulder blades toward on another.
Return to the original position slowly.
Seated Cable Row
The rowing motion is going to allow us to primarily work the middle back, while shooting on a rhomboids and trapezius.
How to Perform:
Grab the handle using both hands and sit straight with your torso.
Use a handle, pull towards mid back by making contact with and pinching shoulder blades.
Now, returning your arms to the starting position.
Cable Face Pull
The exercise trains the shoulder, upper back and posterior deltoids which are important in having a good posture.
How to Perform:
Attach rope handle and set cable at height of upper chest.
See the system face-on and grip tightly with both hands
Shove hips back, flare the elbows to face height pulling rope.
Come back to your starting position slowly.
Single-Arm Cable Row
The alternate-arm cable row addresses the weaker side and muscles imbalances one at a time.
How To Perform
Place the cable to its lowest setting and attach a handle.
Stand beside the machine and put on one of your hand to use a handle.
Step back to create tension, then pull the handle toward your waist.
Go back to the start and repeat on the other side.
Cable Pull-Through
This sit-up exercise heavily targets lower back, glutes and hamstrings.
How to Perform:
Hack: Rope Handle at Lowest Point
Stand on a machine facing away from it and your feet should be shoulder width apart.
Take the rope with two hands between your legs.
Bend over at your waist (hinge) with a slight knee bend and allow the cable to lower in betweens legs.
Then stand up, squeeze your glutes at the top.
Sample Cable Back Workout
3 x 8-10 – Cable Lat Pulldown
Seated Cable Row: 3 x 10
Cable Face Pull: 3 x 12
Dumbbell Single-Arm Row (per side) | 3 x 10 reps
Pull-Through (cables) 3×12
Conclusion
Introducing some cable reverse flies into your week can help strengthen and address that poor posture. Focus on good form and control to get all of the benefits, whilst minimising injury. Practice makes Perfect — You will build a thicker back
