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Using a cable machine for back exercises is an excellent way to target various muscles in your back. Here are some effective back exercises you can perform with a cable machine:
Lat Pulldown:
Setup: Attach a wide-grip handle to the high pulley. Sit down on the bench and grab the handle with your hands wider than shoulder-width apart.
Execution: Pull the bar down to your chest while keeping your chest up and shoulders back. Slowly return the bar to the starting position.
Seated Cable Rows:
Setup: Attach a V-handle to the low pulley. Sit down on the bench with your feet flat on the platform and knees slightly bent. Grab the handle with both hands.
Execution: Pull the handles towards your torso, squeezing your shoulder blades together. Slowly release the handles back to the starting position.
Straight Arm Pulldown:
Setup: Attach a straight bar to the high pulley. Stand facing the machine, holding the bar with an overhand grip.
Execution: Keep your arms straight and pull the bar down in front of you, bringing it towards your thighs. Return to the starting position under control.
Single Arm Cable Row:
Setup: Attach a D-handle to the low pulley. Stand facing the machine with your feet shoulder-width apart. Grab the handle with one hand.
Execution: Pull the handle towards your torso, keeping your elbow close to your side. Slowly return the handle to the starting position.
Face Pulls:
Setup: Attach a rope to the high pulley. Stand facing the machine and grab the ends of the rope with an overhand grip.
Execution: Pull the rope towards your face, keeping your elbows high and pulling them apart at the end of the movement. Slowly return to the starting position.
Cable Pullover:
Setup: Attach a straight bar to the high pulley. Stand facing away from the machine and grab the bar with a wider than shoulder-width grip.
Execution: Keep your arms slightly bent and pull the bar down in front of you, bringing it towards your thighs. Return to the starting position under control.
Remember to use a weight that challenges you while maintaining proper form. It's essential to engage your back muscles and avoid using momentum to perform the exercises effectively. Always warm up before starting your workout and consult a fitness professional if you're unsure about the correct form or technique.
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