Trainers Say You Can Get A Strong AF Back With A Cable Machine At The Gym

If you’re aiming for more back strength, stop walking by the cable machine at the gym. You’re missing out on an effective back workout when you do. Yes, there are tons of exercises out there for back muscles. But, there are unique benefits that only making a trip to the gym and setting up the cable machine can offer. (Unless you happen to have one of these massive machines at home #gymgoals.)

Wondering why it’s important to strengthen your back anyway? For starters, improving your back strength helps with posture, increased stability and balance, reduced risk of back pain, spine protection, and more, explains Jacqueline Kasen, CPT, senior director of group fitness at Anatomy in Miami. Basically, the health of your back plays a big role in your day-to-day comfort and well-being, so keeping it strong goes way beyond your gym performance.

Meet the experts: Jacqueline Kasen, CPT, is a Miami-based coach, master trainer, and senior director of group fitness at Anatomy.

ICYDK: There are *so* many muscles that make up your back: trapezius (traps), rhomboids, latissimus dorsi (lats), erector spinae, multifidus, quadratus lumborum, serratus posterior, infraspinatus, and teres minor.

To hit each one, it helps to use cable machines. This equipment effectively strengthens your entire back through pull-based weighted exercises. The moves employ a broad range of motion and resistance during a workout, Kasen explains. The machines also allow for isolation and control, engaging your body from the core upward and requiring whole-body focus in the process. (Prepare to feel the burn.)

Another bonus: It’s unlikely you’ll get bored at the cable machine. It allows you to do versatile workouts and a wide variety of different exercises thanks to attachment options and pull points. Not sure where to start? Read on for the ultimate cable back workout for all levels, programmed and demonstrated by Kasen, and all the pro tips to properly use the cable machine.

How To Do A Cable Machine Workout

If you've never done a cable machine workout before, or aren't sure if you did it properly, there are just a few tips you need to know to get started safely.

Select the best handles for the machine. There are several attachments, and the right one depends on the muscles you want to target or the kind of exercise that’s in your program, Kasen says. (And of course, what’s most comfortable for you!)

• Handles that are even on both sides of the cables are best for bilateral exercises (using both sides of the bod simultaneously).

• Use the single handle for unilateral movements, or one side at a time, Kasen says.

• The rope attachment allows for a wider range and more movement, since it’s bendable and easy to grip. “It’s great for face pulls, triceps work, and crunches,” Kasen says.

• The larger, wider attachments are for working the wider part of your back (like your lats).

• The v-grip is best for rows and close-grip lat pull downs.

Next, you want to set up your machine with the height of the pulley to fit the exercise you’re performing. “It’s important to have the line of pull aligned with the targeted muscle,” Kasen says. Pay attention to where you’re standing, kneeling, or sitting, too. “The line of pull, joint angle, and where your body is positioned will affect where you feel the movement,” Kasen says. (Adjusting the height of the machine allows you to target different muscles.)

Finally, to properly perform a cable machine back exercise, think about driving the movement from your back. “Commonly, I see people pulling from their arms, using their biceps and triceps,” Kasen says. "Those muscle groups are involved while pulling with your back, but they aren't the primary muscle mover." Instead, focus on driving from your back first and move slowly. Choose a weight you can perform with proper form and technique, then gradually increase it as you get stronger, Kasen explains

The 8 Best Cable Back Workout Exercises

Time: 30-45 minutes | Equipment: Cable machine | Good for: Back

Instructions: This routine is split into two circuits. Complete 2 to 3 sets of 8 to 12 reps for first four moves, resting for 30 seconds between sets. Then, repeat with the last four moves. Adjust the weight so it's heavy enough that the final reps are uncomfortable to complete, yet you are still able to finish with proper form and technique.

1. Seated Row

How to:

1. Adjust the cable setting so it is even with chest height when sitting on the floor and attach the v-grip handle.

2. Extend legs out to a “v” position, keeping chest upright and holding the handle.

3. Pull handle to your chest, keeping elbows in and straightening the back. Allow for a stretch in upper back, but don’t flex your spine.

4. Reverse the motion to return to start. That's 1 rep.

2. Half-Kneeling High To Low Pull

How to:

1. Adjust the cables to the highest setting on both sides and add the handle attachments.

2. Kneel down with both legs at 90-degree angles, front knee aligned over heel, back knee and toe on the ground, and hands holding handles.

3. Drive down with lats and pull elbows toward sides. Maintain a pelvic tilt and core engagement for stability throughout.

4. Reverse the motion and extend arms back out. That's 1 rep. Alternate kneeling position sides each set.

3. Face Pull

How to:

1. Set the cable to shoulder height when standing and add the rope attachment.

2. Start standing in a staggered stance with weight evenly distributed on both legs, a slight bend in knees, back heel elevated, and both hands holding the ends of the rope.

3. Pull the attachment toward face, palms facing each other, allowing elbows to flare out at shoulder height.

4. Reverse the motion to return to start. That's 1 rep.

Pro tip: Make sure to pull back but don't shrug up with your traps.

4. Chest Supported Single-Arm Cross-Body Row

How to:

1. Arrange an incline bench at the center of the cable machine (aim for the second or third highest incline level of the bench).

2. Place the handle attachment on the highest setting on the cable.

3. Facing cable machine, stand over bench with feet wide and chest resting on incline. Hug the bench in the front with right arm and hold the handle with the left arm, palm up.

4. Drive the handle with left arm slightly bent in a downward low “v” position.

5. As you come up and reverse the motion to return to start, pause to feel the stretch through the lat. That's 1 rep. Complete all reps, then switch sides and repeat.

5. Lateral Shift Push-Pull

How to:

1. Place the handle attachment on the cable and adjust to chest height position while standing.

2. Hold the handle with right hand and step into a wide stance far enough away from the cable machine so you can maintain tension when your arm is straight.

3. Sit into a lateral lunge on left, bending left knee and pulling left elbow back in space.

4. Shift to the right side, simultaneously bending the right arm and rowing back to shoulder while bending right knee into lateral lunge and extending the left arm. That's 1 rep. Continue alternating, then switch sides and repeat.

6. Straight Arm Pull-Down

How to:

1. Set the cable machine on the highest setting and add the rope attachment.

2. Step slightly back with feet hip width apart. Allow knees to be soft and hips in a slight hinged position.

3. Grab the ends of the attachment with straight arms, and pull the rope down into the side of your pocket.

4. Reverse the motion to return to start. Allow arms to straighten slightly above shoulder height to allow for a stretch in lat muscle. That's 1 rep.

7. Single Arm Snow Angel

How to:

1. Place the handle attachment at shoulder height.

2. Stand away from the cable machine, with left side facing the cable, left hand on hip and right hand on handle with right arm extended in front of you and perpendicular to the cable.

3. Extend right arm and cable out to side at shoulder height.

4. Then, pull arm above head.

5. Continue pulling down all the way to side pocket keeping palm facing forward. Pinky should land on the outside of hip.

6. Continue and work your way back up to shoulder height. That's 1 rep. Complete all reps then switch sides and repeat.

Pro tip: Pretend you're creating a snow angel, just while standing up.

8. Reverse Fly

How to:

1. Set cable machine at shoulder height when standing with no attachments.

2. Criss-cross cables and hold the ball at the end of the cable with hands in fists at shoulder height.

3. Pull the cables across body even with shoulders and palms down.

4. Return to neutral without criss-crossing hands. That's 1 rep.

Pro tip: Keep eyes looking forward, chest up, and don’t flex or arch your back.

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