Back Exercises - Machine

Other ways to work your Back: Bodyweight Bosu Free Weight Medicine Ball Resistance Tube Stability Ball Wobble Board

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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