Have you ever tried the cable machine at the gym? It’s my absolute favorite. You can literally get an entire workout done on this one machine, and it can target any muscle group in the body! Try out this cable back workout on your next back day for an efficient and intense workout.
Exercise Breakdown
- Kneeling Face Pulls
- I choose to sit on my knees when doing face pulls, as it prevents the body from using lower body momentum to complete the move.
- Pull the ropes close to your face and hold for 2 seconds, then slowly release it back.
- Single Arm Pulldown
- Start with your arm fully extended and pull the cable towards you.
- Be careful not to lean away from the rope so as to gain momentum that will help you pull the weight- you should be focusing on only using the lats to pull the weight!
- Straight Arm Lat Pulldown
- Keep your back straight and on an incline (anywhere from 60 to max 90 degrees).
- With straight arms and an engaged back, pull the bar down. You should be feeling this in your Taris Minor- Latissimus Dorsi
- Bent Over Rows
- This exercise is clearly not a cable one, BUT it uses a plate which is literally all over the gym and is a great superset to these exercises.
- Stand with your hips pushed back, knees slightly bent, and back at a 90 degree angle.
I recommend doing 4 sets of each exercise!
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