Back and Biceps Cable Workout | Muscle Hypertrophy Guide

Workouts with cables are known for their effectiveness in muscle building, creating the perfect mechanical tension in our training. To maximize our hypertrophy results, it is essential to include cable exercises in our routine. Why not simply do a back and biceps routine exclusively with cables? Here I show you:

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Back and Biceps Hypertrophy Cable Workout

Cable Back Workout

Cable Biceps Routine

Back and Biceps Cable Workout Guide

This workout routine is designed to maximize muscle gain in the back and biceps muscle groups, focusing on cable training. To enhance muscle mass growth, follow these steps when performing the routine:

How many days to perform a workout routine?

• The days will depend on the sets we want or are able to perform during the week. If our goal is to do 15 sets per muscle group per week, then we can divide the workout into 2 days, doing 7 sets on one day and 8 sets on the next day for that muscle group. It doesn't matter how you divide it, what matters is that you reach 10 to 16 sets per week for each muscle group.

What is a training set?

A training set is the number of times you repeat an exercise. For a hypertrophic goal, which is muscle gain, it is necessary to perform a minimum of 10 weekly sets per muscle group and a maximum of 20 weekly sets.

What are repetitions? How many repetitions to perform in training?

A repetition is the number of times we perform a movement of an exercise. For example, in bench press, lifting the barbell once is considered one repetition. Depending on our muscle or strength goals, we may be interested in performing a higher or lower number of repetitions.

• In each set, perform 6 to 10 repetitions, giving our maximum effort near muscular failure without reaching it, except in exceptional cases. If we can perform more than 10 repetitions, we execute them until near failure, but that would mean we should have increased the weight.

When to incorporate Dropsets into our routine?

• For this routine, I recommend doing a dropset at the end of the workout. If you're doing a total of 16 sets for chest and triceps on a given day, then 3 or 2 sets out of those 16 should be replaced with a dropset for chest and triceps. Ideally, you should do one dropset for each muscle group per week. Dropsets can also be performed with cables.

Training Progression:

• The training should focus on progressive overload. There are two alternatives to achieve proper training: increasing the weight with each set or starting with the maximum weight and gradually reducing it. The best alternative for muscle gain is to start with the maximum weight and reduce it, as it meets the criteria of 6-10 repetitions per set. However, if you choose to increase the weight with each set, you must push yourself to the true limit of your body. Decreasing weight from heavier to lighter is simpler because you overload your muscles with fewer repetitions. However, when increasing weight from lighter to heavier, you need to increase your repetitions until you reach true muscle overload.

Back and Biceps Cable Exercise Technique

Tips for executing proper technique and maximizing muscle gain for each chest and triceps exercise with cables:

A good technique is essential for safe and effective training. I'll provide you with tips on how to effectively perform your back and biceps exercises to gain muscle mass.

Cable Hammer Curl - Grab the cable handles with a neutral grip (palms facing each other) and maintain an upright position. With your elbows close to your body, contract your biceps muscles to lift the cable handles towards your shoulders. Make sure to maintain good scapular retraction throughout the movement.

Cable Twisting Curl - Grab the cable handles with a supine grip (palms facing up) and maintain an upright position. Start the movement with your arms fully extended downwards. As you lift the cable handles, twist your wrists so that your palms face the ceiling at the end of the movement. Contract your biceps muscles and maintain good scapular retraction.

Cable Reverse Curl - Grab the cable handles with a pronated grip (palms facing down) and maintain an upright position. With your elbows close to your body, lift the cable handles towards your shoulders, keeping your palms facing down throughout the movement. Make sure to maintain good scapular retraction and contract your biceps muscles with each repetition.

Cable Lat Prayer - Sit on the lat pulldown machine with your thighs under the pads and your feet resting on the floor. Grab the bar with a wide and extended grip. Start the movement by pulling the bar down towards your chest while contracting your back muscles. Make sure to maintain good scapular retraction and avoid swinging the body during the exercise.

Cable Glute Kickback - Stand in front of a low cable pulley with an ankle strap attached to the farthest ankle from the pulley. Maintain a stable and balanced posture. Start the movement by bending your knee and kicking your foot backward in a controlled kick. Contract your glute muscles at the end of the movement. Remember to maintain good scapular retraction throughout the exercise.

Cable 30 Degree Shrug - Stand with your feet shoulder-width apart and hold the cable handles at thigh height. Start the movement by raising your shoulders upwards and backwards, as if you wanted to touch your ears with them. Keep your elbows slightly flexed and contract your shoulder muscles to the maximum. Make sure to maintain good scapular retraction throughout the exercise.

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