16 Cable Back Exercises To Add To Your Workout Routine

It is among the best cable exercises for back muscles that can be easily incorporated into your workout routine. The seated row targets upper back muscles like trapezius and rhomboids, hence, elevating their strength and tone with each rep.

Steps To Do:

• Get seated on a cable row machine with a flat back.
• Set the pulley height to your chest level.
• Grab the handlebar firmly with both hands and get into position.
• Before starting the pulling motion, remember to squeeze the shoulder blades (scapula) and keep the arms straight ahead.
• Now, pull the handlebar towards you. Bring them to your chest and hold them for a few seconds.
• Release the handlebar back to the starting position.
• Continue doing this exercise for 10 to 12 reps.

As the name suggests, this cable workout is primarily designed to engage our latissimus dorsi muscles. Through the constant pulldown movement, we would be stretching the lats effectively.

Pull the cable handle by focusing on the elbows to get a powerful stretch. Shifting arms and uncontrolled momentum will only make this workout ineffective and unsafe.

Steps To Do:

• Grab the cable handlebar with an overhand grip over your head and sit on a bench comfortably.
• The back must be straight and shoulders relaxed. The feet must be firmly placed on the floor.
• Squeeze the scapula, engage core muscles, and start pulling the handlebar slowly and steadily.
• Perform this action until the handlebar reaches your chest.
• Hold the stretch for 3 to 5 seconds, then release them back to the initial position.
• Repeat this process for desired number of reps.

If you want to exercise your back unilaterally, then the single-arm cable rows can be your best bet to get a healthy workout. It can be done in both seated and standing positions.

This workout puts more pressure on your arm since one hand handles the entire load. However, on the bright side, this means more intensity and more muscle engagement.

Steps To Do:

• Get seated on the flat bench near the cable machine. You could also sit on the floor.
• Place the height of the pulley at chest or abdominal level.
• Hold the cable handle with your right hand while fully extending your arm.
• Inhale deeply, engage your scapula and start pulling the handle with controlled motion.
• Stop pulling once the handle nearly touches the chest.
• Then, bring the handle back to the initial pose.
• Continue pulling for 7 to 10 reps, then switch to the left hand.

Primarily known for being a top exercise for lats, this inclined lat pullover also engages the rear delts, teres major, and pectoral. The constant pull from a new angle helps to improve the shoulder’s range of motion as well.

Be careful not to overstretch the upper back while pulling down the handle, as it may lead to serious strains and other scapula issues.

Steps To Do:

• Position your body on an inclined bench near the cable machine. The bench must be at 30 or 45-degree angle.
• Grab the cable handles with a firm grip over your head. The arms must be fully extended.
• The feet should be touching the floor, chest puffed out, and the shoulders back and down.
• Start pulling the handles down with controlled breaths. Aim to reach your waist.
• Once you reach the bottom of the movement, squeeze the lats muscle and hold for a few seconds.
• Slowly return to the original position and repeat this process for 10 reps.

Through shifting our stance and pulley height, we can build an effective cable back workout to improve the strength and flexibility of our back muscles. If done correctly, this simple workout can also serve as a fantastic full body stretch.

Steps To Do:

• Start by standing in front of the machine with upright posture.
• Then, shift your left leg forward while the right leg stays behind. Balance the right leg on your toes.
• Lean your upper body slightly and grip the cable handle tightly.
• Take a deep breath, and start pulling the handlebar with power and strength. Release it gently once it reaches your ribcage.
• Keep the elbows bent during the entire movement.
• Continue this pulling action for desired number of reps.

Get a strong upper back, biceps, and shoulders by practicing the chest supported incline row with a cable handlebar. This is a unique method to work your “pulling” muscles, making it a staple in your pull day exercise routine.

Steps To Do:

• Place the chest on the incline bench at 45-degree angle.
• The knees should be slightly bent to accommodate the legs. Put the legs at shoulder width distance.
• Grab the cable handles with your hands.
• Now, gently pull the handle towards the inclined bench. The elbows must be kept close to your sides.
• Return to the initial position and continue practicing this exercise for 10 reps.

Face pull is a fantastic cable exercise for improving posture and strengthening the upper back. They are especially helpful for people who spend most of their day sitting at a desk.

When doing the exercise, focus on pulling your scapula back and engaging the upper back muscles to drive the movement. These actions further cement the effectiveness of the face pulls workout.

Steps To Do:

• Stand in front of the cable machine, with an upright back and relaxed shoulders.
• Set the pulley height slightly above your head.
• Grab the rope handle and bring it towards you. Stop when the arms are fully extended. This is the starting pose.
• Inhale deeply, and start pulling the rope handle with slow, controlled momentum.
• Pull them towards your face, until the handle nearly touches your nose.
• Hold at the end of the pull for 1 to 2 seconds. This helps stretch the back muscles even more.
• Slowly release the rope handle and bring it back to the starting pose.
• Perform the face pulls for 7 to 10 reps.

We already know about the classic lats pulldown, but have you tried the close grip version? This unique variation enables deeper lats contraction at the bottom of every rep, aiding in an enhanced range of motion.

Performing the close grip variant also helps decrease the chances of internal shoulder rotation, hence, contributing to the shoulder joint’s protection.

Steps To Do:

• Sit down on a bench or chair with a flat back. The feet should be placed shoulder width apart.
• Grab the cable handle above your head with a close grip. Ensure the arms are extended without any bend at the elbow.
• Engage the core, squeeze the scapula, and pull the handlebar while maintaining a close grip.
• Lower the handlebar till it reaches the chest. Hold this position for a few seconds.
• Remember to keep the back flat and chest puffed out during the entire pulling process.
• Continue this activity for 10 to 12 reps.

This back cable exercise is another fantastic option on this list. It is typically done with a single arm, making it great for unilateral training.

So, what’s the specialty of doing the cable row in half-kneeling pose? It helps stabilize our body more than the standing version and keeps our pelvis and ribcage aligned.

Steps To Do:

• Kneel on your right leg, while the left leg stays in front of you.
• You could also put the right knee on a comfortable pad to reduce physical stress.
• Hold the cable handle with your right hand with full extension.
• Maintain a straight back and relaxed shoulders before going for the rowing movement.
• Pull the handle slowly and steadily, feeling a deep stretch in your back, scapula, and arms.
• Repeat the process for desired number of reps, keeping the half-kneeling form intact.

Doing this back workout with cable helps to strengthen the spinae muscles effectively. These muscles are responsible for stabilizing and extending the spine. They can also aid to promote a better posture if practiced consistently.

Steps To Do:

• To do this exercise, get on the cable row machine and place your feet firmly on the foot rest.
• Grip the handlebar firmly and maintain a straight back.
• Start pulling the handlebar towards your body. Lean the upper body backward as you pull the handle.
• Do not shift your hips while leaning the upper body. Try to pull with the help of the lower back for a deeper stretch.
• Once you lean back as far as possible, return to the starting position, bringing the cable handle back to its original stance as well.
• Practice this exercise for 7 to 10 reps.

Combine a squat and cable row to strengthen and tone your back, hips, hamstrings, and quads. Be sure to avoid rowing with uncontrolled momentum in this position, since it can lead to strains - or even slips and falls.

Steps To Do:

• Set the pulley height just below your hip height.
• Now, stand tall with arms fully extended in front of the machine.
• Grab the handle and lean your body backward, balancing on your heels.
• Slowly bend the knees and lower the hips while still gripping the cable handle.
• With the core tight, get into the squat position and stay in this pose for 30 seconds.
• Ascend back to the standing pose with controlled momentum.
• Perform this squat row for desired number of reps.

Do you want to perform the lats pulldown in a standing pose? The straight-arm pulldown is just the exercise you need for this matter. It is an isolation move that targets the lats and minimizes the involvement of the biceps.

The straight-arm version works great as a finisher for your workout session and is best suited to be complementary to the classic lat pulldown.

Steps To Do:

• The pulley needs to be set at the highest position to mimic the classic lat pulldown.
• Stand in front of the machine with a stretch back. The feet must be at a hip-width distance.
• Hold the cable handlebar above your head with a wide overhand grip.
• Stay at a distance where your arms can fully extend.
• Lean forward slightly and start pulling the handlebar down. Once you reach the waist, return to the starting position.
• Practice the straight-arm pulldown for 10 reps to work your back.

This simple cable workout can truly engage your upper traps and shoulders. Using the cable machine for shrugs lets you experiment with variations and different levels of trapezius contraction.

Steps To Do:

• Stand in an upright posture with the cable pulley set at the lowest setting.
• Grab the cable handle with an overhand grip and place it near your thighs. This will be your starting position.
• Next, begin pulling the handle towards your chest. 
• When you reach the top of the movement, squeeze the scapula and come into a shrug pose.
• Hold the shrug for 1 to 2 seconds, then return to the original position.
• Continue doing this activity for 10 to 12 reps.

If you are looking for a quick cable workout that lets you stand tall with perfect posture, the upright row is one of the best back cable exercises to try.

It is a great workout for your traps and rear delt muscles. A close grip will emphasize the trap muscle, while the shoulder width grip focuses on rear delts.

Steps To Do:

• Place the pulley height to the lowest setting and grab the handles with an overhand shoulder width grip.
• The handlebar must be located near your thighs. The arms should be straight in front of you.
• Keep your core tight as you pull the handlebar up. Stop when it’s leveled with your mouth or nose.
• Remember to pull the elbows to your sides during the upright row.
• Do not lean forward while doing this workout.
• Perform this activity for 10 reps.

If we’re familiar with the barbell version of deadlift, let's give the cable variation a shot to mix things up and make our workout more exciting. Instead of hoisting a heavy barbell, we’ll be powering through by pulling cable handlebars.

Steps To Do:

• Set 2 pulleys at the lowest height and stand by facing away from the machine.
• Hold the handlebars with each hand with an overhand grip.
• Next, get into the squatting pose with the back upright.
• Press your heels, engage the core, raise your body, and pull the handlebars upward.
• Get back to the standing position and stay here for a few seconds.
• Return the body to the squat pose slowly and steadily.
• Practice for desired number of reps.

Perform the bent-over row with a cable machine regularly in order to strengthen your upper back muscles like lats, rhomboids, and traps. It is also great for your glutes and hamstrings.

Steps To Do:

• The pulley height must be set at a low setting.
• Grab the handlebar with your hands with an overhand grip.
• Then, stand back until the arms become fully extended.
• Bend the upper body forward by hinging at the hips.
• Take a deep breath, and start rowing the handlebar with controlled momentum.
• Once the handlebar reaches near your chest, stop the pull.
• Gently release the handle back to the initial position.
• Repeat this exercise for 10 to 12 reps.