Turn Your Back Onto This…and Get the Back You Have Always Dreamed Of!

Back Exercises – Cables 101

If you want to get more muscle definition in your back, then cable exercises are a must. Cable exercises offer both function and variety when training your back muscles.

Tips for CABLE BACK Exercises:

DO NOT let your shoulders fall forward during a ROW exercise. Keep your shoulders in a neutral position with proper posture.

BACK muscles are often weak or slightly elongated in many people; so you may need to physically and consciously make an effort to keep your shoulder blades slightly contracted (closer together) during your BACK exercises.

Flex and tighten your core and ab muscles during this exercise while maintaining proper posture.

BACK exercises PULL resistance toward your body. As the weight, or resistance, moves away from your body DO NOT relax. This motion is called the negative or eccentric motion. Controlling the entire exercise is not only the safest way to perform the movement, but it will work the muscle group most effectively.

DO NOT straighten or extend your arms completely during BACK exercises. Keep a slight bend in your elbows when completing each repetition.

Overusing your biceps or arms is A COMMON MISTAKE during BACK exercises. Since your biceps help perform BACK exercises you might accidentally allow them to dominate the movement. Make sure you feel the exercise properly fatigue your BACK muscles, and not your arms.

Get ‘BACK!’ An Astounding BACK, that is!

Seated Cable Row

1. Sit and grab the cable handles, holding the cables with a slight bend in your elbows as your starting position.
2. Pull the cables in stopping at the sides of your chest.
3. Pause, and then slowly lower the cable back to the starting position.
4. Be careful not to let your shoulders roll forward, as this is a common mistake made during this exercise.

Standing Lat Pull Down

1. Grab the cable handles and stand with your feet shoulder-width apart and your knees slightly bent.
2. Pull the cable down and in stopping so that your hands are approximately just below the level of your chin.
3. Pause, and then slowly reverse the motion; stopping just before your arms are completely straight. This will help you to control the exercise using your back muscles.
4. Be careful nottoletyourshouldersscrunch up to your ears, as this is a common mistake made during this exercise.

Bent Over Cable Row

1. Standing with your feet shoulder approximately shoulder-width apart, hold the cables with a slight bend in your elbows as your starting position, and lean forward at your waist so that your upper body somewhere between and 45 degree angle and parallel to the ground.
2. Pull the cable in stopping at the sides of your chest.
3. Pause, and then slowly reverse the motion back to the starting position.
4. Be careful not to let your shoulders roll forward, as this is a common mistake made during this exercise.

 Standing Cable Row

1. Grab the cable handles and stand with your feet shoulder-width apart and your knees slightly bent.
2. Pull the cables in stopping at the sides of your chest.
3. Pause, and then slowly lower the cable back to the starting position.
4. Be careful not to let your shoulders roll forward, as this is a common mistake made during this exercise.

Reverse Cable Fly

1. Grab the cable the cable handle on the left side with your right hand, and the cable on the right side with your left hand so that the cables are crossing each other.
2. Pull the cables out and away to your sides.
3. Pause, and then slowly lower reverse the motion back to the starting position.

 Straight Arm Cable Pull

1. Grab the bar and stand with your knees slightly bend and your feet approximately shoulder-width apart.
2. Pull the cable down and in toward your thighs.
3. Pause, and then reverse the motion back to the starting position.

For more great TOP TIPS be sure to come back every week and follow LIVING HEALTHY. To learn how, CLICK HERE.