Best Back Cable Exercises for Strength

Cables are an excellent way to target your back muscles. They provide continuous tension, which is ideal for building strength, improving posture, and increasing overall muscle mass. Here are some of the best back cable exercises to add to your routine.

How to Set Up Your Workout

Do each exercise for sets and reps (try 3 sets of 12 reps) before moving on to the next one. Or, you can do a circuit style workout, moving quickly from exercise to exercise with little to no rest.

1. Cable Row

Muscles Targeted: Mid-back, lats, biceps, and forearms
The cable row is a must-do exercise for building a strong back. It focuses on the mid-back, but also engages the lats and your arms.

How to Perform It:

• Clip a double D-handle to the low pulley of the cable machine.

• Sit on the bench and hold the handle with both hands.

• Keep your chest up and your back straight.

• Hug your shoulder blades together as you pull the handle up toward your abdomen.

• Slowly return to the starting position.

2. Cable Lat Pulldown

Muscles Targeted: Lats, biceps, and upper back
This classic exercise is a great way to widen your back and build your lats.

How to Perform It:

• Clip a lat pulldown bar to the high pulley of the cable machine.

• Sit or kneel on the bench and grasp the bar with an overhand grip, shoulder-width wider than your shoulders.

• Pull the bar down toward your chest, keeping your elbows close to your body.

• Keep a natural arch in your back and avoid leaning backward.

• Slowly return the bar to the starting position.

3. Cable Face Pull

Muscles Targeted: Rear deltoids, traps, and rotator cuffs
Face pulls are fantastic for stabilizing your shoulders and building upper back strength.

How to Perform It:

• Clip a rope to the high pulley of the cable machine.

• Stand a few feet away from the machine and hold the rope with both hands, palms facing each other.

• Pull the rope up toward your face, keeping your elbows high and your shoulders down.

• Focus on hugging your shoulder blades together.

• Slowly return to the starting position.

4. Cable Reverse Fly

Muscles Targeted: Rear deltoids, upper back, and chest
This exercise isolates the rear delts and upper back, helping to improve your posture and strength.

How to Perform It:

• Clip two adjustable handles to the high pulleys of the cable machine.

• Stand facing the machine, with the cables crossing in front of you.

• Hold one handle in each hand, with your palms facing down.

• Bend your elbows slightly and spread your arms out to the sides until they are parallel to the ground.

• Slowly return to the starting position.

Why Do Cable Exercises Work?

Adding these cable exercises to your back workouts is the key to a balanced and defined back. The continuous tension of the cable machine helps keep your muscles engaged, making it easier to target the right fibers and burn fat.

Take Action Now

Add these exercises to your next workout and experience the benefits of cable training for yourself. With consistent effort, you’ll build a stronger, more defined back that will improve your posture and boost your confidence.