45 Minutes Advanced Back Workout with Cable Machine
A 45 minutes endurance workout targeting your back using cable machine equipment. 4 exercises, 11 total sets, designed for advanced lifters.
45 Minutes
Duration
11
Total Sets
15-25 reps
Rep Range
~433
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the cable to upper-chest or face height and grab a rope attachment with a neutral grip.
- Pull the rope toward your face, separating the ends as your hands pass your ears.
- Externally rotate your shoulders at the end so your fists point to the ceiling.
Sit with thighs secured under the pad to prevent your body from lifting.
Form cues
- Sit with thighs secured under the pad to prevent your body from lifting.
- Grip the bar wider than shoulder-width with palms facing away.
- Lean back slightly (10-15 degrees) and pull the bar to your upper chest.
Sit with a slight bend in your knees and feet braced against the platform.
Form cues
- Sit with a slight bend in your knees and feet braced against the platform.
- Keep your torso upright or lean forward slightly at the start, then pull back to perpendicular.
- Pull the handle to your lower abdomen, squeezing your shoulder blades together.
Finish strong — take the last set close to failure.
Form cues
- Stand facing a high cable with feet shoulder-width apart.
- Grip the bar with straight arms, hands slightly wider than shoulders.
- Hinge forward slightly and pull the bar down to your thighs in an arc.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.