Cables are not as versatile as barbells or dumbbells, but they can be used to train your back muscles in unique ways that you cannot replicate with barbells or dumbbells.
Unlike performing back workouts with barbells or back workouts with dumbbells, back workouts with cables aren’t limited by the orientation of gravity. This allows them to be used creatively to train difficult-to-isolate muscles like the lower traps.
I’ve listed a handful of the most effective cable exercises below divided by the back muscles they are best used for training.
Think of this like a cheat sheet that you can use to determine effective exercise replacements for any back workouts you happen to come across and want to use — even if you don’t have the equipment necessary to use the base program as-is.
This way, you’ll still adapt in the way the program intends, even if your equipment is limited — or, if you just have a preference to perform back workouts with cables over other types.
If you want to perform a solid back workout with cables, just perform the following cable-only exercises in order for the number of sets and reps I prescribe alongside each.
Each exercise also comes along with a brief recommendation for where to put it in your back workouts, in case you decide you want to take one of these exercises and plug it into your own custom back workout.
Before that: if you're looking for a training program that'll help you set up every single one of your workouts for optimal muscle growth, I've got just the thing for you. Every BWS program is designed to be an all-in-one, science-based process that’ll get you building muscle FAST. For more information:
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Back Workout Placement: This should be positioned towards the early-middle of your back workouts given the muscles of your abdomen are required to stabilize your torso while you are pulling.
Back Workout Placement: Place this towards the early-middle of your back workouts. It does involve multiple joints so it should not be performed at the end, but there are other more important back exercises you should perform first.
Back Workout Placement: This exercise should be performed around the middle of your back workouts.
The order in which you place an exercise in your workout can truly make all the difference in your results. Place the seated cable row (lat-focused) too early in your workout, for instance, and you may impact your performance on earlier lat-focused exercises, like the single-arm lat cable pulldown, But with so many exercises, how do you decide each exercise's placement in your workouts? That's where BWS programs come in. For more information:
Click the button below to take my analysis quiz to discover the best program for you:
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Back Workout Placement: This exercise should be performed around the middle of your back workouts.
Back Workout Placement: This should be performed towards the end of your back workouts. However, it should still be performed before any exercises that isolate one muscle or a small group of muscles- such as those that isolate the upper traps.
Single Arm Lat Cable Pulldown: 4 sets of 6-8 reps
Wide Grip Lat Pulldown: 4 sets of 8-10 reps
Seated Cable Row (Lat Focused): 4 sets of 8-10 reps
Wide Grip Cable Seated Row: 3 sets of 10-12 reps
Face Pulls: 3 sets of 10-12 reps
Who said it was impossible to get a good, effective back workout in when all you have access to are cables? Not me, that's for sure. That said, on days you have access to more equipment, you might also want to check out one of the best back workouts you could ever do in a gym here.
Once you have your training plan down pat, though, you should still remember to pair all of this with a solid nutrition plan to fuel and support your recovery and growth.
And for a step-by-step program that does all of this for you, by showing you how to train and how to eat week after week to maximize growth, then:
Click the button below to take my analysis quiz to discover the best program for you:
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