How do you train back with cable?

8 Best Cable Exercises for a Big Back
  1. 1 of 8. Seated Cable Row. The seated cable row is a staple exercise for a strong, wide back.
  2. 2 of 8. Single-Arm Cable Row.
  3. 3 of 8. Single-Arm Cable Row & Rotation.
  4. 4 of 8. fotostorm / Getty.
  5. 5 of 8. Split Stance Low Cable Row.
  6. 6 of 8. -Degree Lat Pulldown.
  7. 7 of 8. Face Pull.
  8. 8 of 8. Cable X-Row.

What are the four cable machine back exercises?

What Cable Machine Back Workouts Can I Do?
  • Wide-Grip Lat Pulldown. 4 sets, 8-10 reps. What is this?
  • Reverse Grip Cable Pulldowns. 4 sets, 8-10 reps. See the exercise here.
  • Straight-Arm Pulldown. 3 sets, 10-12 reps.
  • Face Pull. 3 sets, 15 reps.
  • Seated One-Arm Cable Pulley Rows. 3 sets, 10-12 reps.

How do you target lats with cable?

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How do you train back with cable? – Related Questions

What exercise targets the lats the most?

If you want to isolate the lats muscles, then perform the lat pulldown, cable row, or the dumbbell row. If you want to grow a bigger back overall, use wide grip pull-ups or bent over rows. If you want to pack as much muscle as possible, then the T Bar row and Pendlay row are your friends.

How do I fully engage my lats?

Retracting and depressing your shoulders keeps your lats fully engaged. Imagine you’re holding a tennis ball in between your shoulder blades to squeeze them together. Purposefully pushing your shoulders back and down before starting your set of pull-ups will ensure that your lats stay fully engaged throughout.

Why can’t I flex my lats?

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How do you know if you have weak lats?

“One sign you might have weak lats is weakness or pain in your upper arm or shoulder, because the latissimus dorsi are involved heavily with several upper arm movements from the shoulder and attaches to the upper arm,” Schoenfeld says.

Why arent my lats activating?

Sometimes, you may be working on your lats while not being aware of it. The two biggest pointers in activating your lats are to focus on pulling your elbows down to your armpits and doing reps in a controlled manner (this means using lighter weight).

Do cable rows work lats?

The seated cable row is a pulling exercise that generally works the back muscles, particularly the latissimus dorsi, a.k.a. “lats.” The rhomboid muscles between your shoulder blades also get a workout with this move.

How do you target your lat muscles?

Best lat exercises
  1. Lat pull-down machine.
  2. Resistance band lat pull-downs.
  3. Straight-arm pull-downs.
  4. Hex bar deadlifts.
  5. Barbell deadlifts.
  6. Dumbbell rows.
  7. Landmine rows.
  8. TRX suspended rows.

How do you target the rear delt on a cable?

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Do shrugs train rear delts?

Dumbbell shrugs, pulling the weights upward and to the rear activate the rear deltoids and the upper traps. By squeezing your shoulder blades together as well, you can hit the center of your traps.

Are rear delt flyes for shoulders or back?

The rear delt fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight training exercise that targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.

How do you target your upper back with cable rows?

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Which rows are best for back?

5 effective row variations to target your back
  • Bent over row (3 sets of 10 to 12 reps)
  • One-arm dumbbell row (3 sets of 8 to 10 reps on each arm)
  • T-bar row (3 sets of 10 reps)
  • Gorilla row (3 sets of 10 reps on each arm)
  • Inverted row (3 sets of 10 to 15 reps)

Should you lean forward on cable row?

Engaging your entire upper body by leaning forward or even driving with your legs during the cable row takes the tension off your lats. Instead, stabilize your body and tighten your core— then row the bar to you.

Can you build a big back with just rows?

While rows and pull ups are great for the mid and upper back muscle groups, you will not be sufficiently loading the lower back, primarily the erectors. If your goal is to develop your entire back, you should look to include exercises that target the erectors.