There are so many different forms of training, and I am a big advocate for switching it up. By that, I mean you should incorporate free weights, machines, cables, and more in your workouts. Unlike free weights, where the tension varies depending on where in the movement you are, cable machines always provide you with steady resistance. With a single machine, you can perform dozens, if not hundreds of exercises, many of which are for your back. We’ll take a closer look at some of the best lats back exercises you can do with the cable machine further below. There are several benefits of using cables for back exercises that we will cover in greater detail below.
The cable face pull targets the often-neglected posterior deltoids, mid-trapezius, and rhomboids—muscles crucial for shoulder health and proper posture. The 1 arm cable row isolates each side of your back individually, addressing muscle imbalances that often develop from favoring your dominant side during bilateral exercises. Unlike most other exercises on our list, the objective here is to keep your arms straight throughout each set. The lack of elbow flexion and extension means there is almost no bicep activation, allowing you to target the back muscles https://www.trustpilot.com/review/madmuscles.com better. Cable exercises provide enough tension and range of motion to build strength and size when done properly. This unilateral exercise corrects muscle imbalances and promotes even growth across both sides of the back.
- Grab the bar with your palms down to at least shoulder width, and take a step back to lift the weight off the rack.
- Adjust resistance levels by changing the weight on the cable machine to challenge yourself as you build a powerful back.
- Instead of doing bodyweight activities or using free weights for resistance, you get the necessary muscle stimulus by using a cable system typically attached to a weight stack.
- Emphasize the importance of consistent training and progressive overload for significant improvements in strength and muscle development.
- But when you’re using the cables, it’s important to remember that you need to work both sides to the same level.
- It’s a matter of choosing the right tools and one such tool is the cable machine.
When it comes to maximizing muscle growth and functional shoulder strength, the exercises you use matter as much as the techniques. They start right at the base of your skull, stretch down your neck, and hook onto that collarbone. When you shrug those shoulders or raise your arms high overhead, that’s them in action. Stay updated with the latest insights, experts tips, and proven strategies to enhance your powerlifting performance and elevate your strength training journey.
Cable Wide Grip Row:
Cable systems an overhead stimulus for the triceps while building shoulder stability. The biceps are a long muscle with fibers that run more or less straight up and down the length of the upper arm. In order to best directly stimulate them, you want to line up the resistance to movement directly opposite that straight line.
Dual Cable Crossover Lat Pulldown
In addition to providing an adequate muscle stimulus, doing so can improve muscle activation and promote more balanced development (4). Experiment with the exact torso angle to see what feels best for lat activation. Leaning forward more will generally allow you to stretch your lats more, but ensure a neutral spine throughout each set to prevent aches.
Best Lower Back Cable Exercises (With Workout Routine)
This cable machine exercise primarily targets the erector spinae while also working the glutes, adductors, and hamstrings. This exercise isolates the lats and helps in developing the mind-muscle connection. It also improves overall back definition and width, contributing to a more balanced upper body physique. Cable exercises can be safer for joints and muscles compared to some free weight exercises. The controlled motion reduces the risk of injury and allows for more precise movement patterns.
You can also use cables for complimentary accessory work based on the gaps left behind by barbells or other training implements. The shrug is another exercise variation that benefits greatly from utilizing a cable set up. The shrug is an exercise meant to target the trapezius, but many free weight variations struggle to properly stimulate the entirety of this large muscle. With cables, you can target the often under-stimulated areas of the traps. The cable reverse flye is a massive improvement on the dumbbell variation of the same exercise.
Versatile grip options
Experienced lifters will be able to start with more weight but should follow the same rule. The lats – or latissimus dorsi muscles, if we’re getting technical – are some of the largest muscles in your back, spanning a good portion of your lower and mid-back. The goal of back workouts with cables should be to target the entirety of your back. Cables are very user-friendly, which makes them great for beginners. And you can easily adjust the weights and the angles of different exercises, which makes them also great for more advanced lifters.
According to research, the longer a muscle spends under tension, the higher the levels of muscle protein synthesis. One of the greatest benefits of cable machines is that they provide constant tension during the lifting and lowering phase of the workout. There are several effective exercises that target the latissimus dorsi muscles and can be performed on the cable station or cable rowing machine during your workout routines.
The 15 Best Cable Exercises for Hypertrophy, Strength, and Stability
The authors and publishers of this blog are not responsible for any injuries or health issues that may result from the use or misuse of the information provided. Pull the bar down towards your thighs while keeping your arms straight. Stand facing the cable machine and grab the handle with one hand. One of the best exercises to learn glute activation is this variation of the deadlift, which is an excellent introductory variation to the deadlift. Here are the 10 best cable lower back exercises to help you build a stronger, healthier back. There are many ways to make your lower back stronger, like using bodyweight, dumbbells, and cables.
#5: Straight-Arm Pulldowns
Yet, they always say to work till failure on your working sets, right? If you don’t have a gym buddy there to spot you the moment you can’t lift the barbell, that’s obviously not ideal or safe. The same goes for if you’re holding heavy dumbbells in your hands but can’t lift them to start the exercise without a spotter. With 80% of adults experiencing back pain during their lifetime, adding some back exercises into your routine only makes sense [1].
Best Back Exercises with Cables for Strength and Size
The constant tension provided by cables can lead to better muscle activation, mad muscles scam which is essential for muscle growth and strength development. As a result, you can achieve a more effective workout and faster muscle gains. Place a mat on the ground under your knees to serve as a starting position. Position a heavy dumbbell, bench, or any other weighted object behind the mat to help anchor your legs. Then kneel down with your body positioned slightly back from the machine.
What Is a Romanian Deadlift? Benefits, Form, and Tips
Another staple exercise in my programs is the single-arm pulldown. I find lifters often manage to stay more consistent and vertical in their range of motion compared to bilateral movements due to not having to work around the fixed bar. A wider-than-shoulder-width false grip cuts your range of motion slightly but helps you feel the exercise more in your lats and less in your arms. I love how I can easily adjust the weight and switch exercises quickly — no need to fumble around with changing plates like on free weights. In my own journey toward building a broader back, I, too, felt confined by the limits of traditional weights and barbells and needed a change. That’s when I decided to take a deep dive into research and hands-on experimentation with various cable machine workouts.
For hypertrophy, you’re looking at rest periods of around 60 https://www.capnpetespowerpe.com/single-post/the-health-related-components-of-fitness-what-a-physical-education-teacher-needs-to-know to 90 seconds. Face Pulls are one of my favorite exercises for the rotator cuff. These aren’t just a single muscle; they’re a group of deep muscles and tendons that stretch from the base of your skull all the way down to your lower back and sacrum. It’s easy to get caught up in the gym classics—the trusty barbells and dumbbells. There’s no denying their power, simplicity, and overall effectiveness.
Benefits of cable pull-through
This exercise is incredibly popular as it allows for a greater range of motion compared to bilateral exercises. You can also change body positioning, weight load, and attachments used, which can alter your grip and thus target your muscles differently. Using the cable machine, you can hit all area of back muscles from different angles and through a range of motions. Effective back training should incorporate various exercises and target all the major back muscles.