Maximize Back Strength: 4-Exercise Cable Machine Workout for Comprehensive Gains

Gym | Single Workout | Beginner: 4 exercises

This back-focused workout harnesses the versatility of the cable machine to work various muscle groups in the back, enhancing strength and muscle growth. Starting with the Cable Seated Low Row, this exercise targets the middle to lower sections of the lats, as well as engaging the lower back and biceps. Perform 4 sets of this exercise with decreasing reps: starting at 15, moving to 12, and finishing with two sets of 10 reps. Focus on maintaining a straight back and pulling the cable handle towards your waist, engaging your core throughout the movement.

Proceeding to the Cable Bar Lateral Pulldown, this exercise is excellent for widening the upper and middle back. With the same set and rep pattern as before, make sure to pull the bar down slowly and controlled towards the top of your chest, pausing briefly to maximize the contraction before slowly returning to the starting position.

Next, tackle the Cable Parallel Grip Lat Pulldown on the Floor, which targets the latissimus dorsi while you maintain a seated posture on the floor. This angle allows for a unique range of motion and tension on the lats. Again, use the same rep and set sequence, ensuring you keep your spine lengthened and pulling the handles down in a smooth, controlled manner.

Complete the session with the Cable Standing Rear Delt Row using a rope attachment. This move focuses on the rear deltoids and upper back, crucial for improving posture and overall back strength. Stick to the 15, 12, 10, 10 rep pattern. Stand with a slight forward lean and pull the rope towards your face, flaring elbows out and squeezing your shoulder blades together at each contraction. Make sure to focus on form to maximize effectiveness and minimize the risk of injury.

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  • #Exercise / Sets
    1Cable Seated Low Row4 sets • 15, 12, 10 and 10 reps
    Cable Seated Low Row
    2Cable Bar Lateral Pulldown4 sets • 15, 12, 10 and 10 reps
    Cable Bar Lateral Pulldown
    3Cable Parallel Grip Lat Pulldown on Floor4 sets • 15, 12, 10 and 10 reps
    Cable Parallel Grip Lat Pulldown on Floor
    4Cable Standing Rear Delt Row (with rope)4 sets • 15, 12, 10 and 10 reps
    Cable Standing Rear Delt Row (with rope)
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