back workouts with cables
It seems easy but this stance changes everything. Overhand grip bent-over rows.
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Stand facing a high pulley with a cable rope.

. We put together 21 of the best cable back exercises will hit all the major muscles in your back. Keep in mind that your back should be on the bench and should not go forward while performing this exercise. 3 sets 12 8 8 1 minute rest. Theyre not necessarily a replacement for Pull-Ups or free weight exercises like Rows Bent-Over Rows Dumbbell Rows and so many others but can be implemented in your workout as.
Use a cable machine station to perform this exercise. Pull the cable in towards your face whilst pulling the cables apart. Cable Twist Up Down. Row and touch the bar to your chest with every repetition.
Grab the cable handles with both hands and step back. This exercise helps create a wide V-taper look from your shoulders down to your hips. 4 sets 16 12 12 8 1 12 minutes rest. One of the staple cable back exercises the lat pulldown is a great compound vertical pull exercise for your back.
So we will show you a well rounded cable ab workout first and then provide you with a well rounded core workout that includes a couple cable exercises. Pendlay rows each rep starts from the floor Bent-over dumbbell or kettlebell rows. Stand at a 45-degree angle to the cable with your feet slightly farther than shoulder-width apart and your right leg back. Jade Sarahjadesarah99 jessjessicacfit fraserwilsonfitfraserwilsonfit saharasaharadiaries DejiFitnessdejifitness.
What Cable Machine Back Workouts Can I Do. Start pushing the cables down and completely extend your elbows at the bottom. Slowly bring your arms back to the starting position and then continue the movement. Grab the rope with a baseball-bat type.
1-2 sets x 6-12 reps. If you are tired of the regular boring training sessions or if you are stuck in a plateau a workout plan composed entirely of cable exercises can provide new feeling and stress to the muscles. Keep your chest up and squeeze together your shoulder blades. Wide-Grip Seated Cable Row.
One Arm Seated Cable Rows. Start the movement by squeezing your shoulder blades together. Standing Single Arm Cable Row and Twist. Dont bend your lower back.
Your chest should be up as you move. Using cables is a great way to vary your training especially for a bodypart like back where the. Push through your heels to return. Attach a cable at the upper end of the cable machine and grab it with a supinated underhand grip.
Cable Seated Rear Lateral Raise. The cable upright row is one of the safest and most effective back. Slowly extend your elbows to return. It hammers your trapezius which gives your back the width and thickness that characterizes strength and power.
Start the exercise by pulling the cables towards your shoulder and squeezing your biceps at the top. All of the below workouts follow the Prime-Perform-Pump PPP protocol for back and biceps. Seated Cable Row. 3 sets x 10-15 reps.
Explore the latest videos from hashtags. 4 sets 16 12 10 8 1 12 minutes rest. Descend down to a parallel squat position. Lets jump into them now.
Cables are also very beneficial to the novice bodybuilders and those who come into the gym for the first time because cable exercises are easy to perform and easier to control. You can insert whichever exercises you want into the. The workouts are meant to provide a basic template to illustrate the PPP concept. Watch popular content from the following creators.
4 sets 16 12 12 8 1 12 minutes rest. In the starting position lean back and stand with your feet shoulder width apart. Use a mat or a towel to cushion your knees. One of the most common cable back exercises.
To take the standard standing single-arm cable row to the next level drop down on one knee and do your rows. Because it integrates your upper body with your lower body its a highly functional exercise and ideal for athletes from all sports. Pull the weight with your back not your arms. Do this workout every week in place of your normal back workout or just throw it into your split if the gym is busy and the cable machine is all you have.
The seated cable row is a staple exercise for a strong wide back. My top ten cable exercises to help you build a cobra back. This will be your starting position. The Best Back and Biceps Workouts.
Underhand grip bent-over rows. Lock your thighs under the pad with your feet flat on the floor and your knees at 90 degrees. Select whichever ones accommodates your individual fitness level andor equipment setup. Do at least 10 reps of this exercise in 3 to 4 sets.
Attach a triceps rope to an adjustable cable column at your mid-torso level. 3 sets x 10-15 reps. Discover short videos related to cable exercises for back on TikTok. This functional back exercise works your lats rhomboids middle trapezius posterior deltoids biceps core and legs all at the same time.
The 10 Best Cable Back Workouts. Cable Twist Down Up. 6 Cable Exercises For a Bigger Back - Gym Body Motivation0000 Back Workout0009 Wide Grip Lat Pulldown0038 Cable Seated Row0112 Reverse-grip lat pull-down. Lean slightly forward and keep your elbows closer to the waist.
Cable exercises are also great for beginners as it requires less technique on form than a bench press with a barbell or even dumbbells. These nine awesome exercises will amp up your upper back workout to eleven and deliver serious results thanks to the continuous tension that makes cable machines so effective. Do heavy bent-over rows toward the start of your back workout in lower rep ranges such as 6-8 or 8-10 in order to save your lower back. Grab the cable handles and step back about three feet from the machine.
This makes cable chest exercises great for beginners who have trouble with conventional barbell lift form as well as more advanced athletes who simply want to really hone in on pec isolation. Cable Lying Leg Curl. 3 sets x 8-12 reps. Cable face pulls.
The lat pulldown is a fantastic exercise to add strength and muscle to your lats.
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