Complete cable back workout using only cable machines. This workout targets the upper, middle, and lower back, ensuring a comprehensive approach to developing a well-defined back.
All Cables Back Workout
Warm-Up (10 minutes)
- Dynamic Stretching: Arm swings, shoulder rolls, and torso twists.
- Light Cardio: 5 minutes on a treadmill or elliptical.
- Warm-Up Sets: 2 sets of light weight cable rows (15-20 reps).
1. Wide-Grip Lat Pulldown
- Sets: 4
- Reps: 10-12
- Rest: 60-75 seconds between sets
- Notes: Use a wide grip handle. Pull the bar down towards your chest while keeping your back straight and shoulders down.
2. Seated Cable Row
- Sets: 4
- Reps: 10-12
- Rest: 60-75 seconds between sets
- Notes: Use a close grip handle or V-bar. Sit upright, pull the handle towards your waist, and squeeze your shoulder blades together.
3. Single-Arm Cable Row
- Sets: 3 per arm
- Reps: 12-15
- Rest: 60 seconds between sets
- Notes: Use a single handle attachment. Pull the handle towards your hip, focusing on contracting the lats and upper back.
4. Straight-Arm Pulldown
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds between sets
- Notes: Use a straight bar or rope attachment. Keep your arms straight and pull the bar down towards your thighs, focusing on engaging the lats.
5. Cable Pullovers
- Sets: 3
- Reps: 12-15
- Rest: 60-75 seconds between sets
- Notes: Use a rope attachment. Stand with feet shoulder-width apart, pull the rope from overhead to your thighs while keeping your arms straight.
6. Face Pulls
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds between sets
- Notes: Use a rope attachment set at upper chest level. Pull the rope towards your face, focusing on the rear delts and upper back.
7. Reverse Cable Flyes
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds between sets
- Notes: Set the cables to a low position. Bend forward slightly and pull the cables out to the side, keeping a slight bend in your elbows to target the rear delts and upper back.
8. Cable Shrugs
- Sets: 3
- Reps: 15-20
- Rest: 60 seconds between sets
- Notes: Use a straight bar or handles. Perform the shrugs by lifting your shoulders up towards your ears and holding the contraction at the top.
Cool Down (5-10 minutes)
- Static Stretching: Focus on the back, shoulders, and traps.
- Foam Rolling: Target any tight areas in the back and shoulders.
Tips for a Successful Cable Back Workout:
- Form: Maintain proper form throughout to maximize muscle engagement and prevent injury.
- Range of Motion: Use a full range of motion for each exercise to fully engage the back muscles.
- Control: Focus on controlled movements, especially during the eccentric (lowering) phase.
- Variety: Incorporate different angles and attachments to ensure balanced back development.
This cable-only back workout provides a comprehensive approach to targeting all areas of your back, promoting balanced development and muscle definition.
