Best Beginner Back Workouts With Cable Machines
About
The use of cable machines in workouts provides notable versatility due to the adjustable resistance angles and the variety of handle attachments available.
Beginner-focused exercises highlight simplicity and low injury risk while still remaining effective, suitable for individuals with less than one year of fitness experience.
This workout targets the back muscles, which are essential for pulling movements and supporting shoulder functions.
Adjusting weights to support proper form ensures a beneficial and adaptable experience for those starting their fitness journey.
Incorporating Cable Pulls specifically aids in isolating and strengthening core back muscle groups effectively.
Workout 1
Back, Trapezius
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanThe 7 Best Beginner Back Exercises with Cable Machines
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Cable Row
SETS LOGGED6,108,322Back Strength98 mScoreBack
Row CableThe Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
How to do it
The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Lat Pulldown
SETS LOGGED8,113,246Back Strength100 mScoreBack
Lat Pulldown CableThe Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
How to do it
The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs3. Reverse Grip Pull Down
SETS LOGGED881,146Back Strength86 mScoreBackLat Pulldown CableThe Reverse Grip Pull Down is a back exercise that mainly works the lower lats and biceps. Using an underhand grip is gentler on your wrists and elbows, making it great for building strength and thickness in your back.
How to do it
The Reverse Grip Pull Down is a back exercise that mainly works the lower lats and biceps. Using an underhand grip is gentler on your wrists and elbows, making it great for building strength and thickness in your back.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs4. 1/2 Kneeling Shotgun Row
SETS LOGGED80,616Back Strength70 mScoreBack
Hi-Lo Pulley CableThe 1/2 Kneeling Shotgun Row is a great exercise for strengthening your back, shoulders, and core. It is done in a half-kneeling position using a cable machine, helping to improve muscle balance and posture while stabilizing your body.
How to do it
The 1/2 Kneeling Shotgun Row is a great exercise for strengthening your back, shoulders, and core. It is done in a half-kneeling position using a cable machine, helping to improve muscle balance and posture while stabilizing your body.
5. Single Arm Lat Pulldown
SETS LOGGED813,558Back Strength81 mScoreBackLat Pulldown CableThe Single Arm Lat Pulldown is an exercise that targets your back muscles while also helping with core stability. By using one arm at a time, it allows for better stretching and muscle balance in your back.
How to do it
The Single Arm Lat Pulldown is an exercise that targets your back muscles while also helping with core stability. By using one arm at a time, it allows for better stretching and muscle balance in your back.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs6. Straight-Arm Pulldown
SETS LOGGED1,139,330Back Strength72 mScoreBackLat Pulldown CableThe Straight-Arm Pulldown is a back-targeting exercise. It helps you focus on your back muscles without using your biceps, and you can adjust your grip to target different areas of your back.
How to do it
The Straight-Arm Pulldown is a back-targeting exercise. It helps you focus on your back muscles without using your biceps, and you can adjust your grip to target different areas of your back.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs7. Cable Upright Row
SETS LOGGED535,737Trapezius Strength87 mScoreTrapeziusHi-Lo Pulley CableThe Cable Upright Row is a resistance exercise that strengthens your shoulders and upper back. Using a cable allows for better control and constant tension, making it effective for building muscle and strength.
How to do it
The Cable Upright Row is a resistance exercise that strengthens your shoulders and upper back. Using a cable allows for better control and constant tension, making it effective for building muscle and strength.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs
Alternative Workouts
Alternative Beginner Back Workouts
- Best Beginner Back Workouts With Barbells
- Best Beginner Back Workouts With Pull Up Bar
- Best Beginner Back Workouts To Build Strength
- Best Beginner Back Workouts For Women
- Best Beginner Back Workouts With Dumbbells
- Best Beginner Back Workouts To Build Muscle Mass
- Best Beginner Back Workouts With Smith Machine
- Best Beginner Back Workouts For Men
- Best Beginner Back Workouts With Resistance Bands
- Best Beginner Back Workouts With Trx
- Best Beginner Back Workouts With Garage Gym
- Best Beginner Back Workouts With Bodyweight
- Best Beginner Back Workouts To Get Lean And Burn Fat
- Best Beginner Back Workouts With Weight Machines
Alternative Beginner Workouts with Cable Machines
- Best Beginner Core Workouts With Cable Machines
- Best Beginner Abs Workouts With Cable Machines
- Best Beginner Chest And Tricep Workouts With Cable Machines
- Best Beginner Legs Workouts With Cable Machines
- Best Beginner Workouts With Cable Machines For Women
- Best Beginner Bicep And Shoulders Workouts With Cable Machines
- Best Beginner Arms Workouts With Cable Machines
- Best Beginner Workouts With Cable Machines To Get Lean And Burn Fat
- Best Beginner Chest And Back Workouts With Cable Machines
- Best Beginner Full Body Workouts With Cable Machines
- Best Beginner Push Day Workouts With Cable Machines
- Best Beginner Biceps Workouts With Cable Machines
- Best Beginner Workouts With Cable Machines For Men
- Best Beginner Pull Day Workouts With Cable Machines
- Best Beginner Upper Body Workouts With Cable Machines
- Best Beginner Shoulders Workouts With Cable Machines
- Best Beginner Workouts With Cable Machines To Build Muscle Mass
- Best Beginner Chest Workouts With Cable Machines
- Best Beginner Workouts With Cable Machines To Build Strength
Alternative Back Workouts with Cable Machines
- Best Back Workouts With Cable Machines For Women
- Best Advanced Back Workouts With Cable Machines
- Best Back Workouts With Cable Machines To Build Strength
- Best Back Workouts With Cable Machines To Get Lean And Burn Fat
- Best Back Workouts With Cable Machines For Men
- Best Back Workouts With Cable Machines To Build Muscle Mass