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These cable exercises for back development are a great addition to any back workout program.
Back workout cable machine back exercises. It hammers your trapezius which gives your back the width and thickness that characterizes strength and power. This exercise should be preformed for 3 4 sets with reps ranging from 15 down to 8. Cable machine exercises are an effective way to build strength in many muscle groups. This machine works very well as a first exercise for a back routine because of how it stretches your whole upper body especially the lats.
Join trainer lindsay for a back workout for women that can all be done on the cable machine. Choose a resistance band that allows you to complete 2 sets of 15 to 20 reps with good form. A great exercise to kick off your back workout the resistance band pull apart is simple but effective. It can be hard to maintain proper form while going heavy on cable exercises so make sure you still incorporate other key heavy lifting exercises like the deadlift and the t bar row.
It locks you in the vertical plane but your body has to be in just the right position relative to the bar. The key is to not allow your body to move while the cable tries to make your core rotate bend or round. The seated cable row is a staple exercise for a strong wide back. I feel that this exercise serves as a good warm up exercise to get your back ready for heavy lat pull downs and bent rows.
Stand facing a high pulley with a cable rope. While every exercise so far trains the core due to the nature of the cable machine the following exercises are designed to specifically challenge core stability strength and stamina. Pull the cable in towards your face whilst pulling the cables apart. Do bent over rows toward the start of your back workout for heavy sets in lower rep ranges about 6 8 or 8 10 the smith version is a suitable substitute.
This cable machine exercise is great for building a thick upper back and also helps to correct posture problems especially or those individuals who do a lot of bench press. Watch the video and follow the workout structure below. Slowly extend your elbows to return. From a seated position grasp the straight bar attachment keeping your hands a little bit wider than shoulder width.
Use a cable machine station to perform this exercise.
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