Gym Workout Planner

Cable Back Exercises

Pair a vertical pull with a horizontal pull: the lat pulldown builds width and the seated cable row builds thickness.

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Lat Pulldown
01

Lat Pulldown

Main lat builder; high pulley, wide bar.

Lats

CableHigh pulleyWide bar3 × 8–12

Seated Cable Row
02

Seated Cable Row

Mid-back and lats; low pulley, V-handle.

Upper Back · Lats

CableLow pulleyV-handle3 × 8–12

Straight-arm Pulldown
03

Straight-arm Pulldown

Lats with no biceps; high pulley, bar or rope.

Lats

CableHigh pulleyBar or rope3 × 10–15
How to
  1. Attach a straight bar to a high pulley and hold it with an overhand grip about shoulder-width apart, arms extended.
  2. Step back, hinge slightly forward at the hips and keep a slight bend in your elbows.
  3. Sweep the bar down in an arc until it reaches your thighs.
  4. Let it rise slowly back to about head height.

Single-arm Cable Row
04

Single-arm Cable Row

One side at a time for a longer pull; chest-height pulley.

Lats · Upper Back

CableChest heightHandles3 × 8–12 per side
How to
  1. Set a pulley at about chest height and attach a handle.
  2. Stand facing the machine in a staggered stance and hold the handle in one hand, arm straight.
  3. Pull the handle to the side of your ribs, elbow close to your body.
  4. Reach your arm forward slowly until it is straight again.
  5. Finish all reps, then switch sides.

Face Pull
05

Face Pull

Upper back and rear delts; rope at face height.

Rear Delts · Upper Back

CableFace heightRope3 × 10–15
How to
  1. Set a pulley at about face height and attach a rope.
  2. Hold the rope ends with your palms facing each other and step back until your arms are straight.
  3. Pull the rope toward your forehead, spreading your hands apart and keeping your elbows high.
  4. Return slowly until your arms are straight.

A simple cable back workout

Lat pulldown 3 × 6–10, seated cable row 3 × 6–10, then straight-arm pulldown 3 × 10–15.