Carli's Cable Only Back Workout
BY MEMBERS, FOR MEMBERS
Sculpt and tone your back using just the cable machine in your next upper body day put together by our member Carli (@misscarlijay_healthyliving).
Our cable machines can be found near the fixed resistance machines or free weights area.
Created in collaboration with PureGym’s Harley Booth, Fitness Expert.
Cable face pulls
REPS: 10 SETS: 3-4 REST: 2 mins
Use a cable machine station to perform this exercise.
Stand facing a high pulley with a cable rope. Grab the cable handles with both hands and step back. Pull the cable in towards your face whilst pulling the cables apart. Slowly extend your elbows to return.
OVERHEAD CABLE LAT PULL DOWN
REPS: 5 SETS: 3-4 REST: 2 mins
Grab the lat pull down bar shoulder width apart with palms facing down and elbows slightly bent. Take a few steps back and start with your arms out around eye level. Engage your lats and push the bar down a few inches below the hip bone.
BENT-OVER CABLE FLYS
REPS: 10 SETS: 2-4 REST: 1-2 mins
Set the cables at the bottom of the cable machine. Grab hold of the cable handles with palms facing each other. Standing in the middle of the machine, hinge your hips forwards with a slight bend in the knees. Engage lats and pull handles out to the sides with elbows slightly bent. Slowly lower the handle back.
CABLE SEATED ROWS
REPS: 12-15 SETS: 4 REST: 30 secs
Sit on the cable machine with a straight back and knees slightly bent. Grab hold of the handle with both hands and pull the cable in towards your ribs, keeping a straight back. Slowly return the cable back to starting position.