A strong back is essential for excellent posture and injury prevention from any heavy lifting. Your back also plays a crucial role in many daily tasks, like handling heavy objects, lugging groceries, and taking part in sports.
While traditional exercises, like pull-ups, columns, and deadlifting help with developing back muscles, employing machines can provide various benefits, like improved isolation, regulated movements, and variable resistance.
Whether you’re a novice or a seasoned lifter, including machine workouts into a back training regimen can help you reach your fitness goals quicker and more effectively.
This blog will discuss ten of the finest machine workouts you can use to build and shape your back muscles and gain perfect form, alternatives, and progression advice.
Let’s get started with the best machine workouts and take your back workouts to another level!
How Often Should Your Back Muscles Be Worked Out?
Like most people, you probably don’t give your back muscles much thought. Since they don’t show like your arms or stomach, why bother working them out?
If you don’t take care of your back, it can lead to problems like lousy balance and constant back pain.
So, how frequently should you exercise your back? At least twice a week, you should work on your back. This doesn’t mean you have to go to the gym for hours and lift big weights. You can use the back machines below to work out your upper body and back instead.
Best Back Machine Workouts At The Gym
You have a variety of options when it comes to back exercises. You can use weights, bodyweight exercises, or exercise machines to strengthen your back. Typically, these devices are your best option if you’re new to working out.
The support and stability provided by back exercise equipment can help you prevent injuries. It also enables you to concentrate on specific muscle groups, which is ideal for building strength in a particular area.
The following sections will discuss the most effective back machines at the gym.
1. The Lat Pulldown Machine
You can strengthen your back muscles with machine workouts, especially using a Lat Pulldown Machine. Sitting with the back of your neck straight and pulling the bar down toward you, you can target the latissimus dorsi, or “lats,” which are the big, flat muscles that run along each side of the spine.
This back exercise machine is also a great pick if you want to improve your posture. The Lat Pulldown Machine can help fix your upper back muscles and slouched posture and relieve pain in the upper back and neck by training the muscles that draw the shoulders downward and back. Strengthens your shoulder width.
2. Back Extension Machine
If you want to work on your lower back Christmas tree, this is an excellent way to isolate that area. If you have problems with your lower back, this exercise can help you improve that area while keeping you safe by moving in a straight line.
Even though working your lower back won’t give you the same big muscle pump as performing all of your primary back muscles, you shouldn’t ignore it.
Getting better at this machine can help you efficiently reach your goals for your body. The back extension machine or a hyperextension bench, helps you build muscle, strength, and flexibility in your lower back, which many lifters might want to spend more time working on.
Back stretches work the erector spinae, the muscles that run up and down your spine. These muscles help you stand up straight and bend over without rolling up.
Add lower back to your leg or chest day to balance out your core strength with counter training and build up that all-important lumbar area when your other big muscles are already tired.
3. Assisted Pull-Up Machine
The Assisted Pull-Up Machine works by making up for the weight of your body. As you lift yourself, the machine takes some weight off your muscles, making the exercise easy.
So, the movement becomes more manageable, and you can concentrate on working the muscles in your back, which works on the upper and lower body.
The Assisted Pull-Up Machine can be changed to offer different amounts of resistance, which makes it an excellent choice for people of all fitness levels.
4. Seated Cable Row Machine
If you want to work out your back muscles, a Seated Cable Row Machine is hard to beat. The machine lets you work out your back’s significant muscles, like the latissimus dorsi, trapezius, rhomboids, and erector spinae, comfortably and effectively.
A Seated Cable Row Machine can help you stand up straighter and stop back pain.
Seated cable rows are a great way to work your back muscles, but only if you do them correctly:
- Set the seat to ensure the knees are at an angle of 90 degrees and your hips align with the pads.
- Grab the handles with your palms face down.
- Keep your back straight, and don’t let yourself lean forward as you row the weight toward your chest. Instead, squeeze the shoulder blades together and try to shift the weight with your back muscles.
- Last, put the weight back slowly and carefully to avoid getting hurt.
5. T-Bar Row
Technically, a T-bar row is a mechanical movement. A pivot point prevents you from having complete control over the weight, so this is not a “free” weight. The T-bar row is an excellent workout for lifting hefty weights, regardless of whether you use a landmine, a corner bar, or a station.
If you use the variant without a cushion to lean on, the back of your spine and your lats benefit more. Using a horizontal grip also focuses on the rhomboids, teres major, and posterior deltoids.
This is your opportunity to add massive volume and weight to your rowing workout, so feel free to pack on the weight and use a 5×5 set-and-rep scheme, which gives better results compared to free weights.
6. Rear Delt Fly Machine
Some weightlifters find the rear delt fly awkward, but it’s a great way to build up your upper back once you get the hang of it and have a wide range of motion needed to do it right.
Also, as you might guess from the machine’s name, it is mainly used to strengthen the shoulders, but can also be used to train the back.
This exercise works the anterior, lateral, and posterior deltoids, traps, and rhomboids (since you have to squeeze your traps to finish the move).
It would help if you didn’t do this exercise with a lot of weight, or as your first lift of the day. Leave it until the end of the workout, after the big rows and pulls, as a finisher.
7. Spin Bikes
Spin bikes are great for building back muscles because you must use your abdominal and back muscles to stay straight and pedal.
Also, you can change the level of force on a spin bike to make the workout as hard or easy as you want. Standing on a spin bike is a great way to work out your lower back.
To get started:
- Change the seat height so that your legs are bent at a 90-degree angle when you run.
- Then, change how the handles feel. Most spin bikes have two handlebars sets: one near where you sit and one near the pedals. Most of the time, the handlebars near the backrest keep the cycle steady, while the handlebars lower down are used for speed and resistance.
- Lastly, clip your footwear into the wheels before you start pedaling.
8. Stair Steppers
You can get many health benefits from these machine workouts, especially for your back muscles.
Stair steppers force you to use your back muscles to keep your body steady as you move, strengthening, and toning those muscles over time.
Stair steppers are an excellent way to get in shape that is easy on your joints and back. So, this back exercise machine is a good choice for individuals who want to stay healthy and not hurt themselves.
So, the next time you feel bad about postponing leg day, consider that a few minutes spent on the stair stepper can do much for your back muscles.
9. Rowing Machine
Rowing is one of the best machine workouts for your back muscles since it uses all the major back muscle groups. Rowing is also easy on your joints because it is a low-impact workout.
If using a rowing machine correctly, you should:
- Straighten your back and bend your knees to a 90-degree angle as you sit.
- Pulling the handle should make your arms and legs go out before you.
- As you pull on the handle, your hips should slightly tilt forward.
- Keep your gaze up and look directly ahead while you straighten out.
- When you pull the grip toward your body, let out a breath. When you push it away, let in a breath.
- Row in this way for a certain amount of time or distance. You can make the workout more challenging by rowing faster or adding more force to the machine.
10. GHD Machines
GHD here refers to Glute Ham Developers, and the machine does that very thing. The hamstrings and hips are worked out with these machine workouts.
But, it works on more than just those muscles. The machine also works the quads, legs, core, hip flexors, and other body parts.
There is much more to the core than just the abs and six-packs. The GHD machine works on everything that goes into building core power.
This makes it one of the best things about the GHD. The core comprises many layers of muscles in the pelvic floor, midsection, and supporting muscles. Strong core muscles allow you to stand up straight.
Frequently Asked Questions
1. What are machine workouts?
Machine workouts entail performing exercises and engaging different muscle groups on various exercise machines such as treadmills, stationary bikes, ellipticals, rowing machines, or weight machines. These machines provide resistance or cardiovascular exercise, making them appropriate for a variety of fitness objectives.
2. Are machine workouts effective?
Workout machines can help you improve your cardiovascular fitness, strength, muscle endurance, and overall body composition. They provide controlled movements and adjustable resistance, as well as the ability to target specific muscle regions, making them appropriate for both beginners and advanced exercisers.
3. Can I lose weight with machine workouts?
Yes, machine workouts can be an important component of a weight loss regimen. Combining aerobic workouts on treadmills or stationary bikes with strength training on weight machines can help burn calories, develop muscle mass, and enhance metabolic rate, all of which contribute to weight loss.
There are a lot of different machine workouts, exercises, and choices to help you get stronger in all the back muscles, from the top of your shoulders to the lower back.
Consistency and a well-rounded routine that works the upper back, lower back, and all the stabilizer muscles in between are key.
Now that you know how to train your back, choose a couple of back tools, make sure your form is proper, and start building a more powerful, healthier, and more helpful backside!
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