3.9M
GETop 5 Back Cable Exercises🔥💪🏼
@gekayya
#Back Cable Workouts
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HABack Day - Cable Edition 💪🏼
If you’re new to the gym or want to venture out of the dumbbell area, I beg you to start using the Cable Machine! It is one of the most versatile pieces of equipment in the gym!
Don’t be scared to use it, trust me it’s easier than it looks 🫶🏻
Give this a go 💪🏼
1) Rear Delt Reverse Fly’s x 12,10,8+ Dropset
(Use the first set as a warm up and then try to increase weight for sets 2 and 3. After completing 8 reps on the 3rd set lower the weight and rep out until almost failure - this is called a Dropset)
2) Single Arm Crossover Pulldown x 10,8,6,5 per arm (10 reps should be your warm up set nice and light, then increase weight ideally for each set)
3) Half Kneeling Single Arm Pulldowns x 8,6,5,5 per arm (same protocol as above using 8 reps as a warm up, try to increase to your heaviest set for 5 reps)
4) Straight Arm Pulldowns x 12,10,8 reps
(Increasing weight ideally with each set if you can!)
5) Half Kneeling Face-pulls x 12,8,6+ Dropset
(Use 12 reps to get used to the movement and then increase weight for sets 2 and 3 - Add a Dropset until failure on the last set)
Aim for 90-120 seconds Rest in between sets before moving onto the next exercise 🔥
More Workouts like this available on my App @growgirlapp 💪🏼
#weighttrainingforwomen #backday #backworkout #strengthtrainingforwomen
@hayleymadiganfitness
3.0M
ARA complete back workout only requires these key exercises:
1) Straight-Arm Pulldown
A lat isolation move that teaches proper shoulder position and keeps the arms mostly straight. Keep ribs down, shoulders depressed, and pull the bar/rope down in an arc toward the hips. Control the return to feel the stretch.
2) Wide-Grip Lat Pulldown
Targets back width with extra emphasis on the upper lats and upper back. Use a wide overhand grip, keep the chest up, and pull by driving the elbows down, not by curling with the biceps. Avoid shrugging at the top.
3) Bent-Over Row
A staple for back thickness and overall pulling strength. Hinge at the hips with a neutral spine, brace the core, and row toward the lower ribs or waistline. Keep the torso stable and avoid excessive swinging.
4) Wide-Grip Seated Row
Great for mid-back (rhomboids, traps) and rear delts. Sit tall, reach forward for a controlled stretch, then pull with elbows out slightly and squeeze the shoulder blades back. Keep the shoulders down and don’t lean back too far.
5) Close-Grip Lat Pulldown
Emphasizes the lats through a strong elbow path close to the body. Use a neutral or underhand close grip, pull to the upper chest, and keep elbows tucked. Slow on the way up to maintain tension.
#back #backworkout #upperbody #gymgirl #gym
@arielyu.fit
8.2K
GYDon't neglect your back! 💥 This shows two great variations of the Cable Row to hit your entire posterior chain.
•High Cable Row: Focus on pulling down and back to target the Lats and Upper Back for that V-taper.
•Low Cable Row (Seated/Leaned): Great for a thicker, denser Middle Back.
Remember to lead with your elbows and squeeze those shoulder blades!
#BackDay #CableRow #BackWorkout #Lats #Rhomboids #UpperBack #MiddleBack #BuildYourBack #FitnessMotivation #StrengthTraining #GymRoutine
#gymideas #gymtechnique
@gymnasium_works_
813.5K
ARA complete back workout only requires these key exercises:
Cable face pull - Targets the upper traps, rhomboids, and rear delts, enhancing upper back definition and shoulder stability.
Wide-grip lat pulldown - Activates the upper to mid lats and teres major, helping to develop the classic V-shaped back.
Cable straight-arm pullover - Primarily targets the lower lats.
With arms extended, it minimizes bicep involvement and helps isolate lat engagement.
Seated wide-grip row - Focuses on the middle lats, mid to lower trapezius, and rhomboids, effectively building mid-back thickness.
#back #backworkout #upperbody
@arielyu.fit
3.8M
DE🔥 The Best Cable Pulldown Variations for Lats & Upper Back
These pulldown variations target every section of your back for full development and better width. Each grip shifts the tension to a specific area: lower lats for a deep V-taper, upper lats for a wider appearance, entire lats for full activation, and mid-lats & lower lats to build thickness and strength through the whole pull. Focus on controlled reps, elbows driving down, and a tall chest position to maximize lat engagement. Small grip changes create major differences in how your back grows.
Targets:
➤ Lower Lats
➤ Upper Lats
➤ Entire Lats
➤ Mid Lats & Lower Lats
My suggestion:
✔ 3–4 sets each variation
✔ 10–12 controlled reps
✔ Keep elbows tight and pull through the lats
✨ Save this for your next back day and share it with someone who wants bigger lats! 💪🔥
@demicstory
2.7M
FI✅ Back workout using cable
① Shrug
② Side pullover
③ Face pull
④ Reverse fly
3 sets 12-15 reps
#fitness
#gym
#exercise
#workout
#workoutroutine
#exercisetips
#fitnesstips
#bodybuilding
#backworkout
#backday
@fitnesslabo.official
112.7K
LYTry these killer Upper Back Exercises, with Cable Only🔹
@lyfta.app
933.1K
SIBUILD COBRA 🐍 BACK ONLY WITH ROPE 🔥
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12-15 x 3-4 sets
#backwaters #backday💪 #personaltrainer #fitness #gymmotıvatıon
@sibordofit
171.0K
PRKnow the difference for a successful and super effective cable machine back workout. #backdayworkout #backday #backexercises #exercisetips #buildmuscleburnfat
@projectfitparent
7.5M
PABACK WORKOUT 🏋️ FOLLOW FOR MORE 💪🏻
#workout #trending #viral #gym
@parfect_3d
230.7K
THSeated cable row proper form improves back growth by targeting the lats and upper back with correct elbow path and cable positioning, increasing muscle activation, thickness, and back development using proper seated cable row form
Back workout • seated cable row form • cable row form muscles worked • seated cable row proper form • cable row back workout
#gymworkouts #backworkout #backexercises #workouttips #fitnessinspo
@theiconicjoyce_
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