Get Pumped Up With The 8 Best Cable Back Workouts

Why Do It: The seated cable row machine works the upper back muscles, including the rhomboids, latissimus dorsi, erector spinae, and lower trapezius. You’ll also activate the biceps, triceps, and core during this exercise. I like that you can play around with various attachments to target different muscles in your upper body.

How to Do It: 

1. Before sitting down, pick the attachment you want to use (the V-grip is the most common, but I also like to do seated rows with a straight bar or a wide bar).
2. Get onto the seat or floor, making sure the pulley is at chest height.
3. Stick your chest up and adjust your positioning so that there’s a slight bend in your knees.
4. Lean forward slightly to take hold of the attachment (your arms should be straight here).
5. Retract the shoulder blades, and then pull the attachment towards your lower chest region.
6. Pause, then slowly return the attachment to the starting position.
7. Repeat for the desired number of repetitions.

Why Do It: Because you’re doing one side at a time, this row exercise may help to fix muscle imbalances. This is something that you don’t get when training with dumbbells or doing the barbell row. Additionally, it’s a lot easier on the rotator cuffs when compared to other exercises.

How to Do It: 

1. Adjust the pulley on the cable machine so that it’s at chest height (you’ll want to use a handle attachment for this exercise).
2. Take hold of the attachment with your left hand and step away from the machine until your arm is straight.
3. With your feet hip-width apart, slightly bend your knees. Keep your head neutral.
4. Now, retract your shoulder blades. Then, row the attachment toward the left side of your body. Keep your left elbow as close to your body as possible.
5. Pause, then slowly reverse the motion so that you’re in the original position.
6. Continue for reps, then do the same on the right side. 

Why Do It: Wide-grip lat pulldowns are a staple in the bodybuilding world because they can build muscle in the latissimus dorsi and the biceps brachii. They may help you get better at bodyweight lat workouts like pull-ups, and barbell exercises such as bent-over rows.

How to Do It: 

1. With an overhand grip, take hold of the attachment. Your hands should be slightly wider than shoulder width apart and your palms facing away from you.
2. Sit down on the seat with your head neutral.
3. Focusing on activation of the lats rather than the biceps, bring the attachment down to your upper chest region. You’ll need to lean back slightly as the bar gets closer to your body.
4. Bring the attachment back up in a controlled manner.
5. Continue for reps.

Why Do It: With a cable face pull, you’ll activate your rear delts, rhomboids, and rotator cuff muscles. Strengthening your deltoids makes everyday life easier¹, especially when it comes to overhead actions (for example, placing items on shelves). Face pulls may increase the range of motion through your shoulder joints.

How to Do It: 

1. Set the cable machine at the desired height using the rope attachment. Shoulder height is the most common, but I also like to do face pulls from a lower or higher starting position.
2. Grab the rope with a neutral grip (your palms should be facing each other).
3. Take a few steps back until your arms are fully extended. 
4. Engage your core, squeeze your glutes, and stick your chest up. Then, pull the rope toward your face (hence the name!).
5. When the rope gets near your face, open it so it doesn’t hit you but instead ends up on either side of your face. Pause here.
6. Repeat.

Why Do It: Cable shrugs primarily target the trapezius muscles. The trapezius has upper, middle, and lower groups of fibers, and is responsible for stabilizing and moving the scapula². Plus, bigger traps look good, too!

How to Do It: 

1. Adjust the cable machine to the lowest position, attaching a rope or straight bar (I prefer a rope myself but both work).
2. Grab the attachment and take a small step away from the machine. You’ll want a neutral grip with your palms facing each other if you’re using a rope, or an overhand grip if you’re using a bar.
3. With your feet slightly narrower than shoulder-width apart, keep your arms straight. Activate your core and glutes, and keep your head neutral. 
4. Shrug the attachment so that your shoulders lift toward your ears. Squeeze.
5. Bring the attachment back down until your arms are extended.
6. Continue for reps.

Why Do It: A variation of the dumbbell pullover, the incline cable pullover is a great addition to any workout routine because it works the majority of your upper body, including your lats, pecs, and core. It can add muscle (or hypertrophy) and strength in a simple but effective way.  

How to Do It: 

1. Place an incline bench close to a cable machine (around a 45-degree angle on the bench).
2. Amend the height of the pulley so that it’s close to the top. Attach a rope, straight, or slightly curved bar.
3. Lie down on the bench with your back facing away from the cable crossover machine. You may need to slightly adjust the bench to get the correct position.
4. Take hold of the attachment with an overhand grip (your palms should be facing the ceiling in the starting position).
5. Pull the bar down slowly until it doesn’t go any further. The end position will be near your quads area and your palms will now be facing the floor. 
6. Return to the starting position in a controlled manner.
7. Keep going for repetitions.

RELATED: Try This Cable Biceps Workout

Why Do It: If you do these properly, you’ll place constant tension on the largest muscle in your back (the lats, of course!). Straight arm pulldowns (or cable pulldowns) are an isolation exercise and can be used to both warm up your back muscles or for serious muscle growth. The choice is yours.

How to Do It: 

1. Take hold of a straight or slightly curved bar on a cable machine, adjusting the weight so it’s at the desired level.
2. The cable should be in the top position and you’ll be using an overhand grip (with your palms facing the floor). A wide grip is the most common but you can use a close grip.
3. Take a couple of steps away from the machine.
4. With straight arms, push the bar down in front of you. Focus on your lats and not your biceps with this pulling exercise.
5. Slowly bring the bar to the top position.
6. Repeat.

RELATED: The Best Lat Pulldown Machines

Why Do It: You’re probably used to doing a cable chest fly, but the reverse cable fly is also packed with benefits. You’ll activate your rear deltoids with this exercise. This can not only help with other lifts in the gym (everything from overhead presses to deadlifts), but may also improve your posture, too.

How to Do It: 

1. Put handles on both sides of the cable machine, and adjust it to either chest or shoulder height (both work!).
2. Take hold of the attachment closest to your left shoulder with your right hand, and then reach across and grab the other handle with your left hand.
3. Stick your chest up and keep your head neutral.
4. Position your arms so that they’re extended straight in front of you. This will be your starting point. Your arms will cross around the wrists or forearms region.
5. With a slight bend in your elbows, pull the handles at the same time until your arms are fully extended to the side of your body. Pause.
6. Slowly bring both attachments to the starting position.
7. Continue for the desired number of reps.