Bet you've never used a cable machine like this before.
If you’re aiming for more back strength, stop walking by the cable machine at the gym. You’re missing out on an effective back workout when you do. Yes, there are tons of exercises out there for back muscles. But, there are unique benefits that only making a trip to the gym and setting up the cable machine can offer. (Unless you happen to have one of these massive machines at home #gymgoals.) Fitness Equipment
Wondering why it’s important to strengthen your back anyway? For starters, improving your back strength helps with posture, increased stability and balance, reduced risk of back pain, spine protection, and more, explains Jacqueline Kasen, CPT, senior director of group fitness at Anatomy in Miami. Basically, the health of your back plays a big role in your day-to-day comfort and well-being, so keeping it strong goes way beyond your gym performance.
Meet the experts: Jacqueline Kasen, CPT, is a Miami-based coach, master trainer, and senior director of group fitness at Anatomy.
ICYDK: There are *so* many muscles that make up your back: trapezius (traps), rhomboids, latissimus dorsi (lats), erector spinae, multifidus, quadratus lumborum, serratus posterior, infraspinatus, and teres minor.
To hit each one, it helps to use cable machines. This equipment effectively strengthens your entire back through pull-based weighted exercises. The moves employ a broad range of motion and resistance during a workout, Kasen explains. The machines also allow for isolation and control, engaging your body from the core upward and requiring whole-body focus in the process. (Prepare to feel the burn.)
Another bonus: It’s unlikely you’ll get bored at the cable machine. It allows you to do versatile workouts and a wide variety of different exercises thanks to attachment options and pull points. Not sure where to start? Read on for the ultimate cable back workout for all levels, programmed and demonstrated by Kasen, and all the pro tips to properly use the cable machine.
If you've never done a cable machine workout before, or aren't sure if you did it properly, there are just a few tips you need to know to get started safely.
Select the best handles for the machine. There are several attachments, and the right one depends on the muscles you want to target or the kind of exercise that’s in your program, Kasen says. (And of course, what’s most comfortable for you!)
Next, you want to set up your machine with the height of the pulley to fit the exercise you’re performing. “It’s important to have the line of pull aligned with the targeted muscle,” Kasen says. Pay attention to where you’re standing, kneeling, or sitting, too. “The line of pull, joint angle, and where your body is positioned will affect where you feel the movement,” Kasen says. (Adjusting the height of the machine allows you to target different muscles.)
Finally, to properly perform a cable machine back exercise, think about driving the movement from your back. “Commonly, I see people pulling from their arms, using their biceps and triceps,” Kasen says. "Those muscle groups are involved while pulling with your back, but they aren't the primary muscle mover." Instead, focus on driving from your back first and move slowly. Choose a weight you can perform with proper form and technique, then gradually increase it as you get stronger, Kasen explains
Time: 30-45 minutes | Equipment: Cable machine | Good for: Back
Instructions: This routine is split into two circuits. Complete 2 to 3 sets of 8 to 12 reps for first four moves, resting for 30 seconds between sets. Then, repeat with the last four moves. Adjust the weight so it's heavy enough that the final reps are uncomfortable to complete, yet you are still able to finish with proper form and technique.
Pro tip: Make sure to pull back but don't shrug up with your traps.
Pro tip: Pretend you're creating a snow angel, just while standing up.
Pro tip: Keep eyes looking forward, chest up, and don’t flex or arch your back.
Madeline Howard is a writer, editor, and creative based in Brooklyn. Her work has been published in Esquire, Nylon, Cosmopolitan, and other publications. Among other things, she was formerly an editor at Women’s Health. Subscribe to her newsletter ‘hey howie’ at madelinehoward.substack.com.
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