Eric Janicki’s Cable Back Workout: Build a Wide, Strong Upper Body Without Heavy Weights

Eric Janicki looks more broken than ever as he follows up on the success of earning his IFBB Pro Card last year. With lofty goals for 2026, the famous bodybuilder and social media influencer knows that variety is the key to crushing your muscle building goals. When it comes to the upper back and shoulders, full stretch without injury is a winning combination, so Janicki has recently put together a smart cable for back and shoulder support. Here’s how to try it yourself.

This professional weight gain class was shown at the Planet Fitness branch, “because you don’t need a world-class gym to get an amazing workout,” the big man wrote in an Instagram post. Obviously, all you need is “high level of execution, durability,” and a cable channel to go.

Eric Janicki’s Back Cable Exercise Circuit (Step by Step)

Here’s the work, in the order shown on Janicki’s Instagram reel. For single arm exercises, complete sets and reps with each arm.

• Unilateral Cable Lat Pulldown — 2 Sets x 7 to 10 Reps
• Cable Pullover with chest support — 2 Sets x 7 to 10 Reps
• Front Cuffed Low Lat Cable Pullover — 2 Sets x 7 to 10 Reps
• Unilateral Cable Low Row — 2 Sets x 7 to 10 Reps
• Dual Pully Lying Lateral Raise — 2 Sets x 7 to 10 Reps
• Cuffed Cable Front Raise — 2 Sets x 7 to 10 Reps
• Cuffed Cable Biceps Curl — 2 Sets x 7 to 10 Reps

How Eric Janicki’s Cable Training Builds an Insane Back

To start her session, Janicki sat and faced the backrest. He looked towards the cable station and began to work pulling the cables. By taking his time and feeling fully stretched, the bodybuilder was able to activate his latissimus dorsi, the large muscle that runs down the side and under the arm, and the teres major, the muscle that runs behind your armpit. Although this free weight exercise takes some of the uncertainty out of his reps, Janicki still engages his core muscles, such as the rear head of the deltoid behind the shoulder, and his core.

Next, Janicki moved the chair from the cable station so her back was facing the machine and then used a rope attachment to blast her backside with planks supported by the bench. Be careful to keep the arms slightly bent so that he gets a full range of motion, while also keeping his shoulders back. This movement works almost every muscle in the upper body and shoulders, and it’s also the main tax on stability. (

In this third exercise, Janicki released low cable pullovers, using a cuff attachment to release the grip force from the system. This move works great for isolating the lats, helping to build a wide, arched back. You’ll also hit the triceps, pecs, rhomboids (upper back, near your spine) and shoulder deltoids.

Moving forward, Janicki used the cuffs as a handle for her lower rows to lean on her lats even more. Notice how the big man used the wrong part of the rep to create a greater stretch, creating more resistance as he backs down. It is also slow, and controllable, to increase the time under stress, which exhausts the muscle fibers so that they can go back and get bigger.

Janicki’s fifth exercise was a double pulley lying side raise. To try this yourself, place the pulleys just above the hips and grab the D handles. Keep shoulders tight, elbows slightly bent. This cable version of the lateral raise takes most of the gravity out of the workout, allowing you to focus on the full range of motion.

Sixth up was the cables sitting in the front, using the cuffs. This movement works the front deltoids at the front of the shoulder and also recruits the lateral delts to some degree. Again, Janicki focused on his advice and took his time under pressure. He finished the session with seated bicep curls, again facing away from the station and using the bench for support. While this movement is good for the biceps, it also works the front deltoids, building the upper back from a different angle.

If you like the idea of ​​a strong and purposeful back session that focuses on stretching and efficiency for each rep, without risking the types of injuries associated with free weights, this is for you!

To follow Eric Janicki on Instagram, click here.