15 Minutes Intermediate Back Workout with Cable Machine
A 15 minutes strength workout targeting your back using cable machine equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
15 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~263
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.