10 Cable Exercises for a Strong Back

Whether you want a chiseled physique or fewer back injuries, cable workouts are the way to go. The key is variety. Even moves like the incline chest press, cable flys, and cable crossovers engage the back muscles.

Here are 10 moves that target your upper, middle, and lower back muscles.

  • Upright row – This move targets the upper back muscles (especially the rhomboids) and the traps. It also engages your core muscles, delts, and biceps.
  • Cable lat pulldown –The lat pulldown works the largest muscle in the back—the latissimus dorsi—plus your biceps, rear delts, rhomboids, and traps.
  • Seated row – All row exercises are great for your back muscles, including the rhomboids, teres minor and major muscles, lats, and spinal erectors. The seated row targets your upper back muscles, including the lats, traps, and rhomboids. It also engages your core muscles, biceps, and rear delts.
  • Cable stiff-legged deadlift – The stiff-legged deadlift targets the lats, glutes, and hamstrings, which are all important for stability and balance. You can use a D-handle or rope attachment to do this move.
  • Cable side bend – This move targets the obliques, overlooked but important muscles that help you twist and bend from side to side. Strengthening your obliques can improve your posture and help you avoid lower back injuries.
  • Face pull – This is a great move to address bad posture from sitting at a computer all day. The face pull works your rear deltoids, rhomboids, and middle traps. It can help you avoid upper-body injuries by strengthening your shoulders and putting them in a better position.
  • Cable shrug – A variation of the shoulder shrug, this move targets the trapezius muscle, helping to stabilize your spine and improve your posture.
  • Reverse fly – Reverse flys using cables target the rhomboid muscles in your upper back and shoulders. Unlike with dumbbells, you can do the cable reverse fly standing up, which makes it a good move for people of all ages and those with mobility issues.
  • Cable bent-over row – This move primarily targets the muscles of the upper back, but the bent-over position means it also works your lower back muscles. Many people find it more comfortable to use a cable machine than a barbell or dumbbells, since cables give you more control.
  • Cable back extension – This move targets the erector muscles and the multifidus muscles, deep muscles in the back that allow your back to bend when reaching, stretching, and bending.
Lifting Grips for Cable Exercises

Your back is a complex structure made up of many muscles, including:

  • Trapezius (traps)
  • Rhomboids
  • Latissimus dorsi (lats)
  • Erector spinae
  • Multifidus
  • Quadratus lumborum
  • Serratus posterior and anterior
  • Infraspinatus
  • Teres major and minor
  • External and internal obliques

Cable exercises can help you target all these muscles (and more).

Do you regularly throw out your lower back? Wish you could lift heavier loads? Moves like cable side bends and lat pulldowns can help you build a stronger back and reduce your risk of injury.

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The Problem with Most Cable Workout Straps

Product makers often claim their cable wrist straps will help you pull more weight, but many of these products are just simple pieces of sewn cloth or leather. They’re often uncomfortable to use, and they may even get in the way when you’re doing cable rows and other exercises.

Versa Gripps are the only cable exercise lifting grips you’ll ever need. They help you focus on the movement rather than your grip, whether you’re using a D-handle or rope attachment for cable exercises. They also provide essential wrist support and protection, reducing your risk of injury during workouts. 

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Versa Gripps: An Innovative 3-in-1 Solution

Versa Gripps are the best cable exercise wrist straps available today. They’re like straps, hooks, and gloves in one product. It’s why athletes at all levels prefer them over traditional lifting straps for cable workouts. Here’s what sets Versa Gripps apart:

  1. Technology – Versa Gripps feature proprietary, custom-engineered non-slip material to help you get a better grip, while built-in arch support and a quick-release safety feature reduce your risk of injury.
  2. Design – Versa Gripps improve your mind-muscle connection by allowing you to concentrate on the movement without worrying about your grip. They’re the only product you’ll ever need for weightlifting workouts.
  3. Versatility – Versa Gripps are designed for quick-move transitions. Simply twist the grips to move seamlessly from one exercise to the next. No stopping to adjust your gear.
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