Back Exercises - Machine

Exercises with your back as the primary target:

• Back Extension

  If your gym does not have a specific back extension machine, this is a good way to strengthen the lower back without hyperextending it or having to lay face down.

• Lat Pull-down

  The movement simulates a pull-up. Since you are seated, it allows you to concentrate on your back and shoulders doing the work instead of also having to be concerned about your hips and legs.

• Pull-ups

  This is the same movement as a pull-up, but the weight stack helps support your bodyweight as you execute the pull-up. This allows you to train for an unassisted pull-up, and is a good way to strengthen the lats, traps, and biceps.

• Row

  This pulling exercise counteracts what normally happens to our back posture throughout the day: slouching and rounding our shoulders forward. This specifically targets your middle and upper back and rear shoulders to build better posture.

• Cable Lat Pull-down

  This exercise allows you to work your back muscles as well as your grip because it uses two handles instead of a bar; additionally, it has the added benefit on isolating each side of your back so that your stronger arm cannot assist the weaker arm.

• Cable Row

  Working your back with two different cables allows each arm to work independently.

• Lat Pull-in

  This strengthens the lats and the side of your torso while targeting the arms and upper back.

• Pronated Grip Row

  Working with your palms facing down targets the upper back and rear shoulders more intensely than if the palms faced each other.

• Row With Rotation

  When you add a rotation, your rotator cuff muscles will receive the benefit and get stronger to help support your arms during upper body movement.

• Split Lunge Row

  This strengthens your legs, your core, and your back and biceps while challenging your balance.

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