![]() ![]() The main benefit of cables is their versatility and freedom of movement, which allows you to position yourself and work through ranges of motion that are far easier to achieve than with machines or free weights alone. seated cable rows and cable upright rows, respectively), unilateral (single-arm), and bilateral (using both sides of the body at the same time) movements, and train through a variety of rep ranges. To fully train the back, you will need to incorporate a mixture of horizontal and vertical pulling movements (i.e. How to Effectively Train the Back with Cables They aren’t a primary muscle group worked in row movements, but they do provide assistance to the other muscles and are engaged as you bend your arms. The biceps are a group of two muscles located at the front of the arm that enable you to bend your arm. They enable you to move your arm out and back. The rear deltoids are the muscles at the back of the shoulders and upper arms. The traps help you maintain an upright posture and move your head while the rhomboids help hold the shoulder blades to the rib cage and enable you to draw your shoulder blades down and back. The trapezius runs along the back of the neck and shoulders and the rhomboids are located near the center of the upper back. ![]() The trapezius (or traps, for short) and rhomboid muscles are located in the upper back. It’s the largest muscle in the back and aids in the movement of the shoulder joint and the straightening, bending, or twisting of the back. The latissimus dorsi (or lats, for short) is the large muscle group that runs along the outside of the mid to lower back. The back is a group of muscles with varying functions, including the: The goal of back exercises with cables should be to target the entirety of your back. So, what are the 10 best cable back exercises for muscle mass?īy the end of this article, you will understand how to effectively use each of these exercises to help train your back. However, cables are an incredibly versatile and useful piece of equipment to train your back. Effective back training should incorporate a variety of exercises and target all of the major back muscles.īack training often revolves around free weights and plate-loaded machines, and cables are often neglected.
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