Cable Machine Back Exercises To Target Back Strength
Cable Machine Back Exercises
When it comes to building strength, the humble cable machine back exercises is an absolute powerhouse. Known for versatile exercise options and adjustable weight stacks, cable machines are a great way to target the back and build strength. Whether you’re looking to tone up or shred some serious muscle, here are five of the best back exercises using cable machines that you can start doing today.
Standing Cable Row
The standing cable row is one of the most popular back exercises out there, and for good reason. It’s effective at targeting several major muscle groups in your back, including the lats, mid-back, and rhomboids.
To do this move, first stand in front of the cable machine back exercises and grab a handle with each hand. Drawing your abs in and standing tall, press your back against the pad and row your elbows towards the ceiling. Keep your elbows close to your sides and slightly push off your feet as you row. When your elbows reach their highest point, pause and slowly lower them back down.
The lat pulldown is another great cable machine exercise for targeting the muscles in your back. It’s one of the most effective moves for working the lats (latissimus dorsi) which are large muscles located on either side of the back.
To do this move, sit down in front of the cable machine back exercises and grab the bar with your hands slightly wider than shoulder-width apart. Keep your chest lifted and pull the bar down towards your chest while squeezing your lats. When the bar reaches your chest, hold it there for a few seconds before slowly returning it to the starting position.
Single Arm Cable Row
This move is similar to the standard standing cable row, but instead of using two arms, you’ll be using only one. This makes it a great unilateral exercise which can help to even out any muscular imbalances in the back.
To do this move, start by standing in front of the cable machine back exercises and grabbing a single handle with the left hand. Keeping your left arm straight, bend your elbow and row your left hand towards your hip. As you row, press your back into the pad and keep your abs braced. When yourarm is parallel with the floor, pause for a few seconds before slowly returning your arm to the starting position.
Seated Wide Grip Cable Row
The seated wide-grip cable row is an excellent exercise for targeting the muscles in the middle of your back. It works the lats, traps, and rhomboids, making it ideal for developing overall back strength and width.
To do this exercise, sit down in front of the cable machine back exercises and grab a handle with each hand. Keeping your chest up and out, press your back into the pad and pull the handles towards your body, rowing your elbows up and back. When the handles reach your chest, pause for a few seconds before lowering them down.
Cable Rear Deltoid Fly
The final exercise on our list is the cable rear deltoid fly. This is an isolation-type move that helps to target the superior posterior portion of the shoulder, known as the rear deltoid.
To do this move, first stand facing away from the cable machine back exercises, then grab a handle with each hand. Keeping your arms slightly bent and palms facing each other, squeeze your shoulder blades together and raise your arms out to the sides. When your arms are parallel with the floor, pause for a few seconds before lowering them back down.
The cable machine back exercises is an incredible piece of equipment, capable of helping you target numerous muscle groups. When it comes to back exercises, the cable machine is king, offering a wide range of exercises to sculpt your physique and build strength. Try incorporating some of these moves into your training routine, and watch as your back strength increases.
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