How do you work your back with a cable machine?

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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.

Is cable row a good back exercise?

Works multiple muscle groups.

Seated cable rows increase upper-body strength by activating multiple muscle groups throughout the body, including back muscles like the latissimus dorsi in your middle back, the erector spinea muscles, the rhomboids in your upper back, and the lower trapezius.

How do you work your back with a cable machine? – Related Questions

Which row is best for back?

The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.

How do you target back in cable rows?

Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out. Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips.

Are cable rows effective?

Is the Cable Row Good? Yes, the exercise is a safe way to build strength and muscle in the back and arms. They are also an effective way to teach the body how to fire the lats and improve the mind muscle connection.

What are the benefits of cable row?

Seated Cable Row Benefits
  • Increased Strength.
  • Better Posture.
  • Stronger Upper Back.
  • Better Back Definition.
  • Better Core Stability.
  • Increased Core Strength.
  • Improved Muscular Balance.

Are cable rows worth it?

Seated cable rows might be better than bent over barbell rows for workout phonetics who have trouble with their hips and lower back, because seated cable rows place you in a stable upright position, where you can focus more on strengthening your scapulae than your lower back.

Do rows help back muscles?

For building your back muscles, there are few better exercises than rows. The basic movement, which can be deployed in a wide range of varieties with just about every type of implement, is particularly effective because it can help to break you out of your typical patterns.

Can you get 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.

What is the best lower back exercise?

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times.

Are deadlifts or rows better for back?

They both work the back (rear delts), but the conventional deadlift works the entire posterior chain. It’s a compound, closed chain exercise. Whereas the bench row is better at isolating the rear delts, traps, and biceps.

Do deadlifts add thickness to back?

Deadlifts work a number of different muscles, including the back, lower back and legs, and they’re highly effective in creating a strong, thick physique.

Should shoulders be back during deadlift?

For good deadlift form, follow our guide below:

1) When setting up the lift, feet should be hip to shoulder width, shoulders tucked back with mid traps and lats engaged. Drop hips into a squat, while tucking hips, and pull the slack out of the bar with your shoulder blades before lifting.

Should you lean back on a deadlift?

Absolutely avoid bending your lower back, which won’t hold additional weight as effectively as your upper back will. You should still aim for a steady transfer of energy from your shoulders down through your back, core, and legs as you deadlift weight.

Do you push through heels on deadlift?

Most people, when setting up for the deadlift, keep all the weight through the heels. I prefer my players to start on the midfoot. If they start on the heel they have nowhere to go… If they start on the midfoot, they can shift the weight back towards the heels on the way down.

Do deadlifts damage spine?

Is deadlifting bad for my back? In short, no. Deadlifts are a great lower body, compound exercise, great for strengthening the muscles, ligaments and tendons in which give our lower back the support we need for our day to day life.

What should you not do while deadlifting?

The 7 most common deadlift mistakes
  1. Not warming up appropriately. A very common mistake, even before performing the deadlift, is warming up incorrectly.
  2. Bad feet position.
  3. Bending the back.
  4. Moving the bar.
  5. Gripping the bar incorrectly.
  6. Wrong hip position.
  7. Contracting the shoulders.

Why Bodybuilders dont do deadlifts?

The reason people might not do the deadlift is because of back injuries, might make a physique blocky, or they just don’t want to do it.

Should you go down slowly on deadlift?

Your body should descend all at the same time, just as it ascended during the deadlift, only in reverse! Unlock your hips and slowly move your hips backward until the bar lowers past your knees, then bend your knees and slowly lower the bar to set it down (make sure you unlock them at the same time.

Why do gyms not allow deadlifts?

deadlifting is potentially very loud, especially if there are two floors and you’re on the top floor. Weights clang around and can cause earsplitting high-pitched noise if someone tries to bounce them off the floor instead of lowering and raising in a controlled manner”.