Cable Back Workout: Rows, Pulldowns and More
A back workout with cables can pair a vertical pull with a row, then add a small accessory dose. Start with pulldowns and seated rows. Straight-arm pulldowns and face pulls are optional additions, not replacements for every main movement.
The sample session
Sample: pulldown and seated row, two sets each. Add one accessory for two sets if your weekly plan and recovery support it. Rest about two minutes on main work.
Warm up with manageable lighter sets. Use roughly two reps in reserve on working sets and keep the movement controlled. The listed dose is an example to adapt to your existing training.
| Exercise | Sets × reps | Role |
|---|---|---|
| Lat pulldown | 2 × 8–12 | Sample |
| Seated cable row | 2 × 8–12 | Sample |
| Single-arm cable row | 2 per side × 10–15 | Row option |
| Straight-arm pulldown | 2 × 10–15 | Accessory option |
| Cable face pull | 2 × 12–15 | Accessory option |
How to do the exercises
Lat pulldown
Secure thighs, keep the torso stable, and pull toward the upper chest. Avoid pulling behind the neck.
Seated cable row
Brace with a controlled trunk position. Pull elbows back and return without a large torso swing.
Single-arm cable row
Align the handle with the working arm. Pull without twisting the torso.
Straight-arm pulldown
Keep a slight elbow bend. Move the upper arms toward your sides without turning the rep into a pushdown.
Cable face pull
Use a light load. Pull the rope toward face level while keeping the neck and torso relaxed.
Keep the station comparable
Pulley ratio, seat position, grip, and torso angle all affect the feel of the exercise. Record the variation and use the same setup when judging a stronger set. The printed stack number is not a universal resistance value across machines.
Use a full controlled return
Let the arms return through a comfortable range while maintaining the intended trunk position. A heavier row with much more body swing is a different task. Choose a manageable load and preserve the movement you intend to train.
Include the rest of the week
This is a back session, not a complete program. Keep pressing and lower-body work in the weekly structure. Progress each chosen exercise from its own recorded sets instead of increasing every stack together.
Frequently asked questions
How heavy should this cable back workout be?
Choose a load you can control through the listed range with about two reps left. Add reps before increasing the load, and keep warm-up sets separate from working sets.
Should I complete every listed exercise?
Follow the sample-session and option labels. Optional exercises replace similar movements; they do not all need to be added. Reduce the starting dose when your current weekly plan already covers these muscles.
How do I progress this workout in Trainer?
Create a routine with the chosen exercises and rep ranges, then record completed sets. Trainer suggests loads and reps from your history. You can edit the targets and review what you actually completed.
Build a balanced week
Start this workout in Trainer
Create a routine with your selected movements and rep ranges. Log completed sets so Trainer can suggest the next load and reps. This page does not import the session automatically.