How do you exercise your back with cables?
Cable machines offer a variety of exercises that can be used to train the back. One simple exercise is the cable row. This exercise can be used to work the entire back, and can be performed with either a single or double handle.
The single cable row focuses on the middle back, and can be performed by gripping a single handle with one hand. The other hand is placed behind the back as an anchor. The knees should be slightly bent, and the feet should be wide for stability. Rowing movements begin by pulling back the shoulder blades and bending elbows close to torso – then extending arms – and returning to start position. It is important to keep shoulders down and back during exercise.
What are the 5 best cable back exercises?
The 5 best cable back exercises are:
- Cable Reverse Fly
- Single Arm Cable Row
- Seated Cable Rows
- Standing One Arm Cable Rows
- Seated Cable Rows to Neck
Cable Reverse Fly targets the upper back. This exercise can be performed by attaching a rope handle on one side of cable machine and grasping it with both hands, palms facing each other. A slight bend forward at waist is necessary for stabilization. Stand far enough away from weight stack so that there is tension in cable throughout movement. Initiate the movement by retracting shoulder blades and stretching arms out until they are slightly past parallel to floor. Finish the contraction by squeezing shoulder blades together while bringing arms back down to start position. Arms should not go past waist during movement or this will take stress off of shoulder blades and make it easier to complete the movement.
Single Arm Cable Row targets the middle back, but can also target arms if weights are used instead of resistance band. Standing with one side against cable machine, place opposite foot forward for stability. Attach a single handle on weight stack so that it hangs below same-side shoulder height. Grip cable with arm extended down by hip – palm face up – controls the eccentric portion of exercise (lowering phase) while allowing other hand to hang freely at your side. Keeping elbow close to torso, pull weight up towards shoulder until elbow is just past parallel to floor – then lower back down slowly until arm is straight again. Keep core engaged during entire exercise for stabilization purposes.
Seated Cable Rows targets the middle back, but can also target arms if weights are used instead of resistance band. Sit down at cable machine with back held against support pad and stomach tight. Place feet flat on floor for stabilization purposes. Grasp single handle with arm extended towards floor – palm facing body – controls the eccentric portion (lowering phase) while allowing other arm to hang freely at your side. Keeping shoulder blades retracted, pull weight up towards chest until upper arm is just past parallel to floor – then lower back down slowly until arm is straight again. Keep core engaged during entire exercise for stabilization purposes.
Standing One Arm Cable Row challenges stability like its seated counterpart, but places more emphasis on the upper back muscles instead of arms like seated cable rows. One foot should remain in front of the other for stability purposes. Attach a single handle on weight stack so that it hangs below same-side shoulder height. Grasp cable with arm extended down by hip – palm face up – controls the eccentric portion (lowering phase) while allowing other hand to hang freely at your side. Keeping elbow close to torso, pull weight up towards shoulder until elbow is just past parallel to floor – then lower back down slowly until arm is straight again. Keep core engaged during entire exercise for stabilization purposes.
Seated Cable Rows to Neck targets the muscles of the upper back and traps specifically, but can also strengthen arms because weights can be held in hands. Attach a single handle to cable machine – opposite side of the arm that will be doing the rows – and then sit down on bench with back held firmly against support pad and feet flat on ground for stability purposes. Extend both arms up towards ceiling, perpendicular to torso; pulling shoulder blades back as well for stabilization. Keep core engaged during entire exercise to keep from leaning too far forward over bench. Allow cable to pull upper body down until it is just past parallel with floor – this is the starting position. Without moving upper body at all, slowly row left arm (opposite arm of cable) into chest by bringing elbow up towards ceiling while keeping forearm still until hand is directly next to chest – then slowly lower weight back down to starting position. Do not allow cable to pull weight past midline, and make sure upper body doesn’t move during exercise or this will take stress off of upper back and make it easier to complete the movement.
Is cable row good for your back?
The cable row is good for your back because it works a variety of back muscles, including:
- erector spinae
- rhomboids
- trapezius
- latissimus dorsi
Can you build muscle with just cables?
Yes, you can build muscle with just cables. Cables are good for your back because
- They can work many parts of your back at once
- They are easier to use than free weights but provide more of a challenge than traditional machines
- They are flexible enough to support a variety of back exercises
