Cable machines offer adjustable resistance and a range of rowing and pulldown angles. Neither cables nor free weights guarantee constant tension or superior muscle growth; choose movements you can perform through a controlled range of motion and progress over time.
Key Cable Back Exercises
1. Seated Cable Row (Close Neutral Grip)
3 sets x 10–12 reps. Targets mid-traps, rhomboids, and lower lats.
2. Cable Lat Pulldown
3 sets x 8–10 reps. Full overhead lat stretch for upper back width.
Programming Cable Workouts
Incorporate 2 cable exercises following your primary barbell or dumbbell row. Aim for 3 sets of 10 to 12 controlled reps, holding the squeeze at full contraction for 1 second on every repetition.
