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Exercises

Cable back exercises

Cable back exercises, from the easiest version to the hardest. A cable keeps tension on the muscle through the whole range and pulls from any height.

20 moves18 with 3D demosBeginner 14Intermediate 6

Beginner cable back exercises 14

Lat pulldown demonstrated on the 3D figure3D demoLat pulldownBeginner · A cable machineOne-arm lat pulldown demonstrated on the 3D figure3D demoOne-arm lat pulldownBeginner · A cable machineRope straight-arm pulldown demonstrated on the 3D figure3D demoRope straight-arm pulldownBeginner · A cable machineSeated cable row demonstrated on the 3D figure3D demoSeated cable rowBeginner · A cable machineSeated one-arm cable row demonstrated on the 3D figure3D demoSeated one-arm cable rowBeginner · A cable machineSeated rope high row demonstrated on the 3D figure3D demoSeated rope high rowBeginner · A cable machineShoulder-width lat pulldown demonstrated on the 3D figure3D demoShoulder-width lat pulldownBeginner · A cable machineStraight-arm pulldown demonstrated on the 3D figure3D demoStraight-arm pulldownBeginner · A cable machineV-bar pulldown demonstrated on the 3D figure3D demoV-bar pulldownBeginner · A cable machineCable Incline Pushdown demonstrated on the 3D figure3D demoCable Incline PushdownBeginner · A cable machine + A bench or boxCable Shrugs demonstrated on the 3D figure3D demoCable ShrugsBeginner · A cable machineKneeling High Pulley Row demonstrated on the 3D figure3D demoKneeling High Pulley RowBeginner · A cable machine

Intermediate cable back exercises 6

Bent-over cable rear raise demonstrated on the 3D figure3D demoBent-over cable rear raiseIntermediate · A cable machineStanding cable reverse fly demonstrated on the 3D figure3D demoStanding cable reverse flyIntermediate · A cable machineStanding one-arm cable row (shotgun row) demonstrated on the 3D figure3D demoStanding one-arm cable row (shotgun row)Intermediate · A cable machineElevated Cable Rows demonstrated on the 3D figure3D demoElevated Cable RowsIntermediate · A cable machineWide-Grip Pulldown Behind The Neck demonstrated on the 3D figure3D demoWide-Grip Pulldown Behind The NeckIntermediate · A cable machineFull Range-Of-Motion Lat PulldownIntermediate · A cable machine + A bench or box

Workouts that use them

More exercises

Questions people ask

What are good cable back exercises for beginners?

Start with moves graded easy, such as Lat pulldown, One-arm lat pulldown, Rope straight-arm pulldown. There are 14 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.