Cable and machine back exercises
12 exercises from the diary's catalog, all with photos. Below are the list and a sample back workout: compounds first, then isolation.
12 exercises
Sample workout
Templateback workout
- Lat Pulldown3×6–10
- Seated Cable Row3×6–10
- Close-Grip Lat Pulldown3×6–10
- Straight-Arm Pulldown3×10–15
Four exercises from the list: compounds first, then isolation. It's a template for one day; how many sets a muscle needs per week is in the volume guide, and how to progress is in the progressive overload guide.
Why machines and cables
A machine sets the path, and a cable keeps tension where a dumbbell goes slack — at the bottom of a raise or the top of a fly. There's nothing to stabilise, so you can safely take sets close to failure without a spotter, and changing the weight is moving a pin. For a beginner, machine back exercises are the easiest way in.
The downsides: a machine is built for an average person — adjust the seat and handles to fit you — and machines that look identical weigh differently from gym to gym. Only compare your numbers on the same machine.
Log your workouts — I'll show how many sets a week you give this group.
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