Beginner session
2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Close-Grip Front Lat Pulldown | 4 | 6–8 | 2–3 min |
| 2 | Kneeling High Pulley Row | 4 | 6–8 | 2–3 min |
| 3 | Cable Incline Pushdown | 3 | 10–12 | 60–90 sec |
| 4 | Cable Shrugs | 3 | 10–12 | 60–90 sec |
Swapping an exercise out
Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.
Common questions
How many cable machine back exercises are there?
16 in this catalogue — 12 compound and 4 isolation movements, spread across 11 beginner, 5 intermediate and 0 expert-rated options.
How long should a cable machine back workout take?
The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.
How often should you train back?
Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Back responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.
Can you do this workout at home?
This routine assumes gym access, since it is built around cable machine. For a home version, use the equipment swaps listed on each exercise page — most back movements here have a bodyweight or dumbbell equivalent.
All 16 cable machine back exercises
Want this generated fresh each session?
The free generator rebuilds a back workout every time, so you are not running the same five exercises for six months.
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