5 CABLES BACK ROUTINE
Here is a really simple back routine based on few cable movements. I call the workout light, because it does not includes any compound or free weight exercises. I do not use it all the time, but now a days I find my self using this and other similar routines more often. This particular training session is more likely designed for people who prefer to train body part more frequently, maybe few times a week. The routine could be well combined in split with another heavy back session on a separate day. The sets and the reps can be adjusted to the trainee’s personal preferences, goals and feel on the particular day.
Key benefits of the routine:
A very shorter version can be used as a feeder workout.
It is not so taxing taxing to the nervous system and your body
The iea behind it is to get as much blood in the lower portion of the lats and than spread it into all areas of the back. This is an effective way to prioritize the lower back and achieve great warm up at the same time.
The whole routine starts with the:
Single Handed Cable Rows. (1)
I picked this one, because it allows to get a really deeper stretch while warming each side individually.
A little technique I love to use:
I keep the lower portion of my back arched while the upper is slightly bent. Despite what the fitness gurus advocate this is the way I prefer to execute this and all of the seated rows. I know I might get sanctioned by to form police, but for me the perfect form is the one which gives you the best results for you physique. This technique allows to longer the duration of each rep and really stretch everything. For me personally it’s the best way to get the most of the all rowing movements with cables. I find it very essential for taller guys and recommend it myself.
Second exercise on this routine are the:
Closed Grip Cable Rows
There are few options here:
You can alternate between grips and handles with each session, but for me personally 80% of the time I use the closed version with the 2 crossover handles.
Why two handles instead of the one ?
Because it gives the ability to perform a little twist with your wrist at the bottom. It may seems like it is not that big of a difference, but believe it or not this tiny detail changes everything. It makes the movement a l lot more painful as well.
Lower Lat Tip: To target mostly your lower lats try to pull to you abs.
After the rows another close grip comes into place:
Not so often seen in the back workouts on the internet. The closed grip pull pulldown on slightly inclined bench. This one is completely different that the regular version. It really allows you to open your scapula and get deeper stretch at the top. It is more likely that you will be able to move a lot more weight with it. A key technique here is to keep your whole back arched. You can also try to keep your thighs behind of the bench
For finishers there are both versions of the wide grip pull downs :
Front and behind the neck.
A tip for taller guys: Grip the bar with a grip just a bit wider than you shoulder width instead of widest possible. You will notice ability to a lot deeper stretch at the top.
For best results keep your whole back slightly arched and go for the full range of motion.
1 Single Handed Seated Cable Rows 5/6 X 12/15
2 Two Handle Closed Grip Seated Rows 5/6 X 12/15
3 Incline Bench Closed Grip Pull Down 5/6 X 12/15
4 Behind The Neck PullDown 5/6 X 12/15
5 Regular Wide Grip Pulldown 5/6 X 12/15
