45 Minutes Beginner Back Workout with Cable Machine
A 45 minutes general fitness workout targeting your back using cable machine equipment. 3 exercises, 9 total sets, designed for beginner lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
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.
Set a cable to the highest position with a straight bar or rope attachment.
Form cues
- Set a cable to the highest position with a straight bar or rope attachment.
- Stand two feet back from the machine, hinge slightly forward at the hips.
- With arms nearly straight, push the bar down toward your thighs in an arc.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.