Are your workouts plagued by lower back pain, or are you simply looking to develop a stronger, healthier back?
If you answered yes to either of these questions, then you’re in the right place!
We’ve tried and tested every lower back cable exercise around and used our findings to put together this list of the five best.
No matter what your current fitness levels are, these exercises help you target your lower back muscles leading to reduced pain, muscle growth, and improved stability.
So, let us guide you through our list of the five best cable exercises for your lower back.
Table of Contents
The 5 Best Cable Exercises For The Lower Back
- Cable stiff-legged deadlift
- Cable Zercher good morning
- Cable pull-through
- Seated cable back extension
- Side plank cable row
Let’s get into the full list!
1. Cable stiff-legged deadlift
Benefits of cable stiff-legged deadlifts
This cable machine exercise primarily targets the erector spinae while also working the glutes, adductors, and hamstrings.
It exercises the erector spinae isometrically which helps the muscles to strengthen and stabilize along the length of the spine. This can improve posture and movement and is known to relieve lower back pain.
How to perform cable stiff-legged deadlifts
- Set the cable at the lowest position in the rack.
- Stand and place your feet shoulder-width apart.
- The bar handle should be held with a pronated wrist position.
- Extend your arms so they’re level with your shoulder blades and stand away from the machine while holding the cable.
- Now, slowly bring your torso down so that it’s parallel to the floor. Inhale as you do so. You need to maintain a slight bend in your knees.
- Hold for a moment, exhale, and then raise your torso as you pull the cable until you’ve straightened your body back into the starting position.
Check out this video to see how to perform a cable stiff-legged deadlift with both a wide and narrow stance.
2. Cable Zercher good morning
Benefits of cable Zercher good morning
The cable Zercher good morning exercise encourages muscle growth and enhances the strength of your posterior chain, which includes the glutes, hamstrings, and lower back.
It combines stability, strength, and mobility work into one movement.
It can also help to address muscular imbalances, give you a better understanding of intricate movement patterns, and contribute to maintaining good posture.
Plus, it’s easier to maintain a neutral spine throughout this routine than it is with the standard good morning exercise.
All of this means it’s a great choice for overall strength training and lower back health.
How to perform cable Zercher good morning
- The cable machine should be set to a low position.
- Attach a straight or EZ bar to the cable.
- Adopt a starting position in front of the machine while grasping the bar with an underhand grip. Create a Zercher hold by folding your arms and positioning the bar in the crooks of your elbows.
- Place your feet shoulder-width apart with your knees slightly bent.
- Keep your back straight and hinge at your hips.
- Maintain this position while lowering your torso so it’s parallel to the ground.
- Drive through your heels as you engage your core and return to the starting position.
This video guides you through the process of executing the perfect cable Zercher good morning!
3. Cable pull-through
Benefits of cable pull-through
The cable pull-through exercise mainly targets the posterior chain but more specifically the erector spinae. It also targets a small group of muscles called the multifidus, which runs along the spine and provides stability.
It’s ideal for building strength in the lower back and its supporting muscles.
Additionally, it works the traps, biceps, and abs which means it’s good for creating and maintaining upper body strength too.
How to perform cable pull-through
- The rope attachment should be set up close to the ground.
- Face away from the cable, straddle the rope, and hold the rope using a neutral grip with your palms facing each other.
- Take a step forward to make the rope taut and keep your feet shoulder-width apart.
- Bending your knees slightly, hinge forward at the hips until your back becomes parallel with the ground.
- Keeping your arms straight and level with your shoulder blades, stand up straight and pull the rope through your legs.
- When you reach the top, hold briefly and contract your glutes before lowering back to the starting position.
Take a look at this video to see the cable pull-through routine in action.
4. Seated cable back extension
Benefits of seated cable back extension
One of the main benefits of the seated cable back extension is that it improves lower back flexibility and can reduce the risk of injuries. This is because it enhances spinal stability and reduces the risk of spinal overextension. It’s similar to the seated cable row but targets the lower back instead of the upper back muscles.
As with most of the exercises in this list, it primarily targets the erector spinae muscle group. It also works the glutes which leads to better overall lower body strength.
Compared to more complex routines, this exercise allows for isolated and controlled movements which makes it suitable for all levels, including beginners.
How to perform seated cable back extension
- Start by attaching a straight bar to a low cable row machine.
- Take a seat on the machine and use a shoulder-width, overhand grip to hold the handle.
- Put your feet on the footrests, slightly bend your knees, sit up straight, and extend your arms so they’re level with your shoulder blades.
- Move from your hips and lean forward as far as you can while keeping your chest up and your shoulders back, maintaining constant tension on the cable.
- Then, lean back until you’re straight again.
This video gives you a good example of how to perform the seated cable back extension.
5. Side plank cable row
Benefits of side plank cable row
Unlike the seated cable row, the side plank cable row requires you to lie on your side so that every function of your lower back can be addressed in one movement.
It’s different from seated cable rows as it involves engaging the back muscles in a laterally flexed position while resisting forward movement. This improves stability in the lower back and is great for strengthening.
It’s also one of the best cable back exercises for working on anti-rotation of the spine. This leads to more strength in the muscles that support the spine and can reduce lower back pain and the risk of injury.
This is the most challenging exercise on this list. So, instead of focusing on weight, try maintaining a perfect posture throughout the routine.
How to perform side plank cable row
- Attach a D-shaped handle to a low cable machine.
- For your starting position, lie on your side and face the machine.
- Rest on your lowermost arm and lift your body so that it forms a straight line.
- Then, hold the handle with your free hand.
- Keep your body straight and your core tight, and row the handle into your side.
- Maintain the alignment of your hips and shoulder blades.
- Extend your arm and then repeat the exercise.
- When you’re ready, roll over onto your other side and repeat the process.
Watch this video tutorial to see exactly how to execute the side plank cable row.
Benefits of Using Cable Machines for the Lower Back
Cable exercises have many benefits and they can be more advantageous for the lower back than exercises performed with free weights.
Some of the benefits include:
Versatility
You can use a cable machine to perform many different types of exercises that target all of the major and smaller muscles in your back. This makes your workouts more comprehensive and, ultimately, more effective. That’s why a cable machine is one of the best gym machines for back.
Different workouts like cable rows, seated rows, and lat pulldowns can be used to target major muscles like your traps, lats, and rhomboids.
On the other hand, isolation exercises such as reverse flies, single-arm rows, and external rotations target smaller muscles.
Constant tension
Cable exercises cause faster muscle fatigue thanks to the consistent tension on your muscles for the duration of the exercise. While muscle fatigue might not sound like a good thing, it is. Faster muscle fatigue means you should experience greater strength gains.
Functional movement patterns
The movement patterns you use during cable exercises are similar to the movements you use during daily activities. These include pulling, pushing, squatting, twisting, and bending.
By performing these exercises, you can improve your overall functional strength and balance which is beneficial for everyday life.
Lower back cable-machine exercises can also help you perform better in various sports.
For example, having a strong lower back is helpful for activities that require rotational power like swinging, throwing, and kicking. So, this can translate into better performance in sports like golf, baseball, tennis, and swimming.
The enhanced stability you can achieve with these exercises is beneficial for form and technique in all types of sports.
Core engagement
Cable machine exercises are an excellent way of building core strength as they engage the core muscles such as the lower back and abs.
This is a result of having to maintain proper posture and stability as you perform the exercises.
Ease of use & injury prevention
One of the best things about cable machines is that they’re beneficial for individuals with any level of experience – from novices to pros.
They require less skill than other types of resistance training and by providing consistent resistance through the entire range of motion, they can reduce the risk of injury.
They’re also really easy to set up and use. All you need to do is adjust the cable position, add the necessary attachments, and alter the weight on the stack.
This can make them a more time-effective option than training with free weights.
Anatomy Of The Lower Back Muscles
The two main muscle groups of the lower back are the erector spinae and the transversospinales. Let’s take a look at both groups and the smaller muscles they consist of.
Erector spinae muscles
The erector spinae muscles run along the entire length of the spine. They’re responsible for rotation, extension, and lateral flexion. This muscle group is divided into three further groups which are the spinalis, longissimus, and iliocostalis muscles. Together, they form the intermediate layer of the deep back muscles.
They’re vital for spinal stability and maintaining posture, and they control many movements of the back. For example, when you stand or sit, the erector spinae muscles work in tandem with the glutes to maintain a stable posture.
They’re also involved in the forward flexion of the thorax and the extension of the vertebral column.
In the thoracic and lumbar regions, the erector spinae muscles are covered by the thoracolumbar fascia, and they’re covered by the nuchal ligament in the cervical region.
When you engage the erector spinae muscles in a laterally flexed position, like with the side plank cable row, you help to build the overall strength, flexibility, and stability of your back.
Transversospinales muscles
The transversospinales muscles are another group of deep lower back muscles. They’re made up of three major subgroups which are the multifidus, semispinalis, and rotatores. They’re important for stabilizing the spine and for posture and proprioception (the ability to perceive force, movement, and body position).
During localized movements of the intervertebral joints, they stabilize the vertebral column. The actions they’re involved in include lateral flexion, rotation, and neck extension.
FAQs About Lower Back Cable Machine Exercises
Are lower back cable machine exercises suitable for all fitness levels?
Yes, the great thing about cable machine exercises is that they can be performed by people at all levels of fitness.
If you’re a beginner, start with a lighter weight and focus on proper form and technique. This allows you to gradually build up your strength and flexibility before you start increasing the weight.
You should also start with fairly simple exercises like the single-arm cable row. When you’re ready, you can then move on to more advanced exercises like the side plank cable row.
Whatever fitness level you’re at, it’s more important to prioritize proper form over heavy weights. This reduces the risk of injury and ensures you progress incrementally.
Can I perform these exercises at home?
Yes, you don’t necessarily need to perform lower back cable machine exercises at a gym. You can perform the five exercises on this list using a home cable machine. Here are some tips for doing so:
- Find a machine that’s compact and adjustable so that you can use it comfortably in a small space.
- Choose a machine that’s designed to be attached to an anchor point like a wall or sturdy frame.
- Make sure you have a suitable anchor point in your home. If not, buy a frame that’s designed to act as an anchor point.
- Purchase several different cable attachments like straps and handles so that you can perform a variety of lower back exercises.
- Ensure the machine is firmly attached to the anchor point before you perform any type of exercise.
What precautions should I take before doing these exercises?
The most important precautions to take before you perform the exercises in this list are to warm up properly, learn proper form, and consult a healthcare professional if you have any existing health conditions. Remember, your safety should always come first!
