If you’re not training your back with cables, you’re not training it to its full potential. Pull-ups, face pulls, and deadlifts are good back exercises, but these exercises don’t target your back from all angles. You often miss those hard-to-reach muscles.
Despite your hard work, if you are not seeing results, cable back workouts could be the game-changer you’ve been missing. Cable training allows for free movement in your arms, and provides constant tension to the muscles, which dumbbells can’t do. Plus, it allows you to adjust the resistance, angle, and grip to suit your needs and preferences.
In this blog post, I’ll cover some of the best cable back workouts crafted by our experts that you can do along with other back workouts. Bear in mind these exercises are more effective while performing with Speediance Gym Monster.
Anatomy of Back Muscles
The back is one of the most complex and powerful muscle groups in the body. It plays a crucial role in supporting everyday movement, overall strength, stability, and advanced athletic performance. Having a basic understanding of the anatomy can help you unlock the full potential of your back workouts.
In general, the back muscles are divided into two groups, the superficial muscles and the the intrinsic (deep muscles).
- Superficial Muscles- This muscle group consists of the Trapezius (large diamond shape muscle that starts from the base of the skull to the shoulder blades and down to the mid-back), Latissimus dorsi (fan-shaped muscle that extends from the lower back to the armpit), Deltoids (triangular-shaped muscle just below the shoulders), and Rhomboids (diamond shape muscle located beneath the trapezius).
- Deep Muscles- These muscles are located beneath the superficial muscles and are not visible. The muscles consist of Multifidus, Rotators, Semispinalis, and Erector Spinae. These muscles help to rotate the spine and stabilize the vertebrae.
How Cable Workouts Benefit Back Muscles
Unlike other back workouts, cable exercises can effectively engage your entire back or target specific muscles as per your fitness needs. Here are some unique benefits of adding cable exercises to your back workout routine.
Fully Engage Your Muscles
When you do other back exercises such as free weight you’re liable to lose tension in some parts of the muscles due to lack of range of motion. Cable back workouts keep your muscles engaged throughout the entire range of motion even at the weakest points of the exercise.
Versatile
Whether you’re a beginner or an expert! Whether you’re looking to increase strength, build muscles, or improve posture, cable back workout has exercises that can suit any fitness level and body type. The versatility of the cable exercise also keeps workouts fresh and engaging as there are so many exercises you can do.
Better Range of Motion
I have already mentioned that an extended range of motion enables you the keep your muscles fully engaged. But there is more to it, it also improves flexibility. Having a flexible body or muscles allows you to move more freely and efficiently, reduces the risk of injury, alleviates muscle soreness, and enhances recovery.
Help Isolate Muscle Groups
Cables are adjustable and it helps you to perform cable back workouts in different positions using different attachments to target one or more areas of the muscles. Isolation workout is best for areas that are often neglected. It helps correct muscle imbalance, improve overall symmetry, and enhance the definition of your back.
Less Risk of Injury
Unlike dumbbells and barbell exercises that sometimes put uneven pressure on muscles and joints, the cable offers a controlled and adjustable form of resistance exercise. While doing cable back workouts, it's easy to maintain proper form and alignment, minimizing strain on joints and soft tissues.
Gym Monster Cable Back Workouts for Mind-Blowing Results
Epic Back
Exercise 1 - Spinal Rocking
1.Sitting on the floor, bring your knees to your chest.
2.Holding your knees with hands, rock backwards into a controlled back roll.
3.Allow momentum to then roll back to a seated position.
Exercise 2 - Superman Exercise
1.Lying Face down,engage core and reach arms out overhead to create a Y.
2.Keeping shoulders pulled back and down, you will lift both your feet and your arms slowly off the floor.
3.Hold for a few seconds then lower back to the floor.
Exercise 3 - Seated High Cable Row
1.Set machine attach mounts at top position.
2.Attach the handles to the mounts.
3.Grab the handles with palms facing down.
4.Sit on bench with chest up, and core engaged.
5.With arms fully extended out in front over head.
6.Start by retracting shoulder blades.
7.Then pull handles backwards towards mid chest level.
8.Hold this position for 1 second, squeeze shoulder blades.
9.Then extend back to start position.
Exercise 4 - Handle Double Seated Natural Row
1.Adjust the rope to the low position and hold one end of the bench to the deck.
2.Sit on the bench, lift your chest and hold with upper arm, hold handles normally with palms facing relatively, legs bend at the knees slightly with feet brace against the oblique board.
3.Power with your back of lats to drive your arm, pull handles fully to the back so as to shrink your muscle group of the back.
Exercise 5 - Dual Handle Bend-Over Row
1.Adjust to the low position with dual ordinary grip of the barbell. Standing with feet shoulder-width apart, hands shoulder-width apart, bend your hips and knees, lean forward, and hips down.
2.Inhale and return to drive your arms with lats powered, pull to the lower abdomen along with the front thigh. Pause for 1~2s at the peak.
Exercise 6 - Bench Kneeling Bent Over Row
1.Adjust the rope to the left side of the stepboard, hold the handle with left hand, support with the other hand and bend to knee on the bench, the other bend slightly, keep you balanced and spine stretched.
2.Power with your back (Lats) to drive the upper arm to pull the rope parallel or a little higher to your back, pause at the peak for 1~2s, then slowly lower it down to the initial position.
Exercise 7 - Standing Back Stretch
1.Hold the beam with your left arm, hinge your hips.
2.Sit your hips back, feel the stretch on your back.
3.Hold the beam with your right arm, hinge your hips.
4.Sit your hips back, feel the stretch on your back.
Common Misconceptions about Cable Back Workouts
Some people think they know everything about workouts, but in reality, they don't! These are people who have the misconception the most. Let’s debunk some common misconceptions about cable back workouts and highlight why these versatile machines are an essential tool for fitness enthusiasts of all levels.
Myth 1 - Cables Are for Beginners
If you think cable back workouts are only for beginners who lack the strength to lift heavy weights, you’re wrong. No doubt, cables are a great starting point for beginners but advanced lifters can also take advantage by trying different variations (pulley height, grip, and attachments), angles, and intensity by adding weight or doing drop sets and supersets.
Myth 2: Cables Don’t Build Strength and Muscle Mass
Cable back workouts might not be as effective as weight lifting in terms of building back strength and muscles but they can add a complement to any strength program. The controlled and continuous tension that cable provides helps improve muscle endurance which directly complements your strength.
Myth 3: Cables are Difficult to Use
Some people don’t do cable workouts because they think it’s too complicated to use. In reality, cable workouts are the easiest form of exercise to perform. It allows you a more controlled path of motion. You can also adjust the settings, angle, movement patterns, and weight to meet your fitness level.
Level Up Back Training with Cables
If you want to level up your back training regime, start incorporating cable back workouts today. Cable can target you back in ways that free weights cannot achieve. The versatility of the cable workouts makes it easy for any beginner or an experienced lifter to target the deepest part of the back muscles.
Start by experimenting with different cable back workouts and variations to find out what works best for you and your fitness level. If something doesn’t work for you, or if you find it hard to perform any cable exercises, you can always adjust the pulley height, grip, and tempo to keep your workouts engaging and challenging.
