cable machine lower back exercises
3 sets x 10-15 reps Plank. Join Trainer Lindsay for a back workout for women that can all be done on the cable machine.
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Here are 3 exercises that you can do with the help of this machine.
. Attach handles at both sides of the pulley which is attached at the lower part of the cable machine. Keep your chest up and your back flat. The Bosu is used to increase the difficulty of the exercise and engage the stabilizing muscles in the legs hips and core.
Step far enough away to allow your body to hinge towards the cable stack. Pivot your distant foot as you rotate down to grab the handle. Your arm should be down in an extended position.
The Workout Warmup 5-10 minutes on an elliptical treadmill bike or row machine Squat and Row. Then lean back arching the lower back and perform a row into the lower abs. 3 sets x max reps Back Extensions or BarbellAb Roll Out.
6 Cable Exercises For a Bigger Back - Gym Body Motivation0000 Back Workout0009 Wide Grip Lat Pulldown0038 Cable Seated Row0112 Reverse-grip lat pull-down. Begin this cable exercise sitting in optimal posture with your back and neck straight knees bent and hand holding the cable handle with a light weight as demonstrated figure 4. Get the lats into a fully lengthened position then go into a fully shorted position and your lats will work in conjunction with the upper back.
Keep your arms straight throughout. Rotate your hips and explode up pulling the cable diagonally up and across your body. Slowly pull the handle towards your chest squeezing your shoulders blade backwards and slowly turning your body to the side then slowly return to the starting position.
Same position as hip flexion only turn 180 degrees so your facing the cable machine. Place a bench at the center part of the cable machine and set a bench at a 60 angle. The Bosu squat with a row is a complex exercise that combines a squat and a cable row with an elemnt of instability.
Start the movement bent over with your arms over your head shoulders at 180-degrees of flexion if you want to get technical. Brace your core and contract your glute to. Sit on a bench with your back resting on it while holding the handles.
2 sets x 10-15 reps Cable Twist. With the resistance around your right foot slightly bend your right knee. 6 Cable Exercises For a Bigger Back - Gym Body Motivation0000 Back Workout0009 Wide Grip Lat Pulldown0038 Cable Seated Row0112 Reverse-grip lat pull-down.
How to perform. Driving through the close foot retract your working shoulder blade as you rotate and pull the handle towards your upper. You should simultaneously extend at your hip and straighten your knee.
Just to tap out the glutes. Stand with the lower cable handle to the side of your body. Watch the video and follow the workout structure below.
Stand on your left leg and kick back behind you. 3 sets x 8-12 reps Cable Side Bend. Grasp the handle with both hands.
Pin your ribcage down and stacked over your pelvis. 1 set x 60 seconds Hanging Leg Raise. 2 sets x 8-12 reps.
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