30 Minutes Intermediate Back Workout with Cable Machine
A 30 minutes muscle building workout targeting your back using cable machine equipment. 3 exercises, 12 total sets, designed for intermediate lifters.
30 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~420
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 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.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.