Carli's Cable Only Back Workout

Sculpt and tone your back using just the cable machine in your next upper body day put together by our member Carli.

Woman in purple leggings exercising with resistance bands in a room with orange wall

BY MEMBERS, FOR MEMBERS

Sculpt and tone your back using just the cable machine in your next upper body day put together by our member Carli (@misscarlijay_healthyliving).

Our cable machines can be found near the fixed resistance machines or free weights area.

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Cable face pulls

Two figures demonstrating archery stance and bow drawing technique with a bowstring pulled

REPS: 10 SETS: 3-4 REST: 2 mins

Use a cable machine station to perform this exercise.

Stand facing a high pulley with a cable rope. Grab the cable handles with both hands and step back. Pull the cable in towards your face whilst pulling the cables apart. Slowly extend your elbows to return.

OVERHEAD CABLE LAT PULL DOWN

Two figures demonstrating a cable exercise with bent knees and arms extended forward and d

REPS: 5 SETS: 3-4 REST: 2 mins

Grab the lat pull down bar shoulder width apart with palms facing down and elbows slightly bent. Take a few steps back and start with your arms out around eye level. Engage your lats and push the bar down a few inches below the hip bone.

BENT-OVER CABLE FLYS

Two figures demonstrating resistance band exercises with arms bent and extended sideways.

REPS: 10 SETS: 2-4 REST: 1-2 mins

Set the cables at the bottom of the cable machine. Grab hold of the cable handles with palms facing each other. Standing in the middle of the machine, hinge your hips forwards with a slight bend in the knees. Engage lats and pull handles out to the sides with elbows slightly bent. Slowly lower the handle back.

CABLE SEATED ROWS

Two figures demonstrating rowing exercise on a bench with a resistance cable.

REPS: 12-15 SETS: 4 REST: 30 secs

Sit on the cable machine with a straight back and knees slightly bent. Grab hold of the handle with both hands and pull the cable in towards your ribs, keeping a straight back. Slowly return the cable back to starting position.

After you've finished this workout, make sure to perform a cool down with some light stretches targeting your upper body.

Find more member workouts here.

You can also check out our [free workout videos](/free workouts/) here.

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