Cable Back Exercises to Build Strength
23 Cable Back Exercises to Build Strength with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Arm Pulldown
Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.
BeginnerCrossover Cable - 2
Lat Pulldown
Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.
BeginnerLat Pulldown Cable - 3
Seated Cable Row
It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerRow Cable - 4
Neutral Grip Lat Pulldown
It's a good workout to build up the inner back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerLat Pulldown Cable - 5
Neutral Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 6
One Arm Seated Cable Row
You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 7
Rope Arm Pulldown
Keep your arms slightly bent and pull them closer to you until they touch the body. Lift your chest to better target your back!
BeginnerCrossover Cable - 8
Wide Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 9
Back Lat Pulldown
You pull the handle to the back of your head in this exercise. It is good for your well-toned back!
BeginnerLat Pulldown Cable - 10
Cable High Row
Use a cable to perform a row from a high position.
BeginnerCrossover Cable
Ranked 11–23
- 11
Close Grip Cable Lat Pulldown
By using a close grip, you can bring target to the lower back muscles. Put it down to the collarbone.
BeginnerLat Pulldown Cable - 12
One Arm Cable High Row
Grab the cable with one hand and do a row from a high position.
BeginnerCrossover Cable - 13
One Arm Cable Lat Pulldown
You can focus more on the stimulation as you do it with only one hand. This workout can be done better if you execute it as if you are using a strength from your armpits.
AdvancedLat Pulldown Cable - 14
One Arm Lat Pulldown
It's a workout that focuses more on targeting the back muscles. This workout is executed with one arm each.
AdvancedLat Pulldown Cable - 15
Standing Cable Row
By using cables, you can more easily maintain the tension than using barbells or dumbbells. You have to keep your core and legs tight so that your body doesn't sway!
BeginnerCrossover Cable - 16
Underhand Cable Lat Pulldown
It's a good workout to build up your lower back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerLat Pulldown Cable - 17
Cable Bent Over Row
The cable bent-over row uses cable resistance to keep your back muscles working. It’s easier to control than a barbell, so it’s great for learning the right form.
AdvancedCrossover Cable - 18
Close Mag Grip Lat Pulldown
The close neutral-grip lat pulldown uses a neutral handle pulled at a close width. It targets the lower and middle lats and is comfortable on your wrists and shoulders.
AdvancedLat Pulldown Cable - 19
Underhand Seated Cable Row
The undergrip seated cable row is a back exercise that strengthens your lower lats and biceps. It’s great for learning the pulling pattern and lets you keep your upper body stable.
AdvancedRow Cable - 20
Cable Deadlift
The cable deadlift is a compound exercise that strengthens your back and lower body. It’s especially effective for your lower back, glutes, and hamstrings.
AdvancedCrossover Cable - 21
Cable Shrug
Cable shrugs are great for strengthening your upper back and traps. Lifting your shoulder blades targets your traps and helps improve your posture.
AdvancedCrossover Cable - 22
Close Grip Lat Pulldown
This exercise targets your lower lats using a narrow grip. Keep your upper body stable to strengthen your back.
AdvancedLat Pulldown Cable - 23
Mag Grip Lat Pulldown
The mag grip lat pulldown is great for strengthening your back, especially the lats. It works both the upper and lower back, helping you build overall thickness and width.
AdvancedLat Pulldown Cable
