Cable Back Exercises

23 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Exercise Ball

Wide-Grip Lat Pulldown

Close-Grip Front Lat Pulldown

Cable

Lower lats

Straight-Arm Pulldown

Full Range-Of-Motion Lat Pulldown

Cable

Upper lats

Kneeling High Pulley Row

Cable

Upper lats

Kneeling Single-Arm High Pulley Row

Seated One-arm Cable Pulley Rows

Underhand Cable Pulldowns

Wide-Grip Pulldown Behind The Neck

Cable

Upper lats

Cable Incline Pushdown

Rope Straight-Arm Pulldown

Cable

Upper lats

Cable Rope Lat Pulldown

Cable

Lats

Neutral-Grip Lat Pulldown

Cable

Lats

One-Arm Standing Cable Row

Cable

Middle back

Seated Cable High Row (V-Bar)

Cable

Upper lats

Standing Cable V-Bar Row

Cable

Middle back

Programs with these exercises

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym 3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym 2-Day Full Body Workout

Two full-body sessions a week for when time is short. Compound lifts and a few more sets each.

Beginner · 2 times a week · Gym