Are you looking to chisel your back? Check out our list of the best back workout machines to help you get started! These machines are perfect for targeting all the muscles in your back and helping you achieve that killer physique you’ve always wanted.
So what are you waiting for?
Start working on those back muscles today!
How Often Should You Work Out Your Back Muscles?
If you’re like most people, you probably don’t give much thought to your back muscles. After all, they’re not on display like your arms or abs, so why bother working them out?
Unfortunately, neglecting your back can lead to several problems, including poor posture and chronic back pain.
So how often should you work out your back muscles?
According to experts, you should be focusing on your back at least twice a week. This doesn’t mean you must spend hours lifting heavy weights in the gym. Instead, use the back workout machines below.
Best Back Machines At Gym
When it comes to working out your back, you have a few different options. You can lift weights, do bodyweight exercises, or use back exercise machines.
If you’re new to working out, using these devices is often the best option.
Back exercise equipment provides support and stability, which can help you avoid injuries. It also allows you to target specific muscle groups, which is perfect if you want to build strength in one particular area.
Some of the best back machines at the gym include:
1. Lat Pulldown Machine
A Lat Pulldown Machine is a great way to work out your back muscles. By sitting with your back straight and pulling the bar down towards you, you can effectively target the latissimus dorsi, or “lats” – the large, flat muscles that run along either side of the spine.
This back workout machine is also an excellent choice for those looking to improve their posture.
By working the muscles that pull the shoulders down and back, the Lat Pulldown Machine can help correct hunched posture and alleviate pain in the upper back and neck.
Pro tip: For best results, maintain a neutral spine and avoid arching your back during the exercise.
2. Back Extension Machine
One of the best things you can do for your back is to strengthen the muscles that support it. The Back Extension Machine is a great way to do just that.
This lower back exercise machine allows you to isolate the muscles in your back and work them independently from the rest of your body. As a result, you can effectively target specific areas that may be weak or injured.
In addition, the Back Extension Machine is relatively low-impact, so it is ideal for those new to exercise or who have preexisting back problems.
But you have to maintain the proper form:
- Adjust the machine so that your hips are in line with the pads.
- Place your hands on the handles and exhale as you bend backwards from the waist.
Keep your back straight, and your chin tucked in.
- Third, inhale as you return to the starting position.
For best results, do three sets of ten repetitions.
3. Seated Row Machine
A Seated Cable Row Machine is hard to beat when it comes to exercising back muscles. The machine allows you to comfortably and effectively target all major muscles in your back, including the latissimus dorsi, trapezius, rhomboids, and erector spinae. In addition, using a Seated Cable Row Machine can help improve your posture and prevent back pain.
Seated cable rows are an excellent exercise for targeting your back muscles, but only if you do them with proper form:
- Adjust the seat so that your knees are at a 90-degree angle and your hips align with the pads.
- Grip the handles with an overhand grip, palms facing down.
- As you row the weight towards your chest, keep your back straight and resist the temptation to lean forward. Instead, squeeze your shoulder blades together and focus on using your back muscles to move the weight.
- Finally, return the weight slowly and under control to avoid injury.
4. Rope Pull Machine
These back workout machines offer a low-impact workout perfect for those looking to strengthen their back muscles.
- Unlike other weight-bearing exercises, rope pulls place minimal stress on the joints, making them an ideal choice for those with arthritis or other health conditions.
- Additionally, rope pulls are a great way to build strength and endurance. By using a slow and steady motion, you can really focus on the muscles you are trying to target.
For the best results, keep your back straight and use your legs to generate power.
5. Deltoid Fly Machine
This back exercise equipment works by using your body weight to provide resistance. You can adjust the resistance level to make the exercise more or less challenging. The deltoid fly machine is effective because:
- It allows you to isolate your back muscles and get a full range of motion.
- The fly movement helps stretch and lengthen your back muscles.
To get the most out of the exercise, maintain good form.
- Keep your back straight and resist the urge to arch your back.
- Keep your shoulders down and away from your ears.
- Exhale as you lift the weights and inhale as you lower them.
6. Rowing Machine
Rowing is an excellent way to work out your back muscles because it uses all the major muscle groups in your back. Additionally, rowing is a low-impact exercise, making it easy on your joints.
The proper form when using a rowing machine is to:
- Sit with your back straight and your knees bent at a 90-degree angle.
- When you pull the handle, your arms and legs should be extended in front of you.
- As you pull the handle, your body should lean forward slightly from the hips.
- Keep your head up and look straight ahead while maintaining a strong upright posture.
- Exhale as you pull the handle toward your body and inhale as you push it away.
Repeat this rowing motion for a specified amount of time or distance. You can increase the workout’s difficulty by increasing the resistance on the rowing machine or by rowing faster.
Related: 5 Rowing Machine Benefits And 4 Crucial DRAWBACKS To Consider
7. Assisted Pull-Up Machine
The Assisted Pull-Up Machine can seem like a godsend for anyone who’s ever struggled to do a single pull-up. This back workout machine uses weights and pulleys to assist you in lifting your body, making it a great way to build strength and tone your back muscles.
But how does it work?
The Assisted Pull-Up Machine works by counterbalancing your body weight.
As you lift yourself, the machine takes some weight off your muscles, making it easier to perform the exercise. Therefore, the movement becomes more manageable, allowing you to focus on working your back muscles.
Pro tip: The Assisted Pull-Up Machine can be adjusted to provide different resistance levels, making it an excellent option for people of all fitness levels.
When using the Assisted Pull-Up Machine, it’s essential to maintain good form:
- Start by grabbing the handles with an overhand grip and positioning yourself below the bar.
- Then, slowly lift yourself until your chin clears the bar.
- Lower yourself back down in a controlled manner and repeat.
Remember to keep your core engaged throughout the exercise and focus on using your back muscles to do the work.
8. Pullover Machine
The Pullover Machine targets specific muscle groups and provides resistance that helps build strength. Even better:
The Pullover Machine is relatively easy to use and can be adjusted to provide different resistance levels.
One of the critical things to keep in mind when using a Pullover Machine is maintaining good form.
- Keep your back straight and avoid arching your spine.
- Breathe deeply as you perform the exercises.
By following these tips, you can maximize the effectiveness of your workout and avoid injury.
9. Spin Bike
Spin bikes are great for strengthening back muscles because they force you to use your core and back muscles to stay upright and pedaling. Plus, the resistance on a spin bike can be increased or decreased to make the workout as challenging as you want it to be.
Pro tip: Spin bikes are excellent lower back exercise machines when standing on them.
To get started:
- Adjust the seat height, so your legs are bent at a 90-degree angle when pedaling.
- Then, adjust the handlebars. Most spin bikes will have two sets of handlebars – one set near the seat and one lower down near the pedals. The handlebars near the seat are typically used for stability, while the lower handlebars are used for speed and resistance.
- Finally, clip your shoes into the pedals before you start pedaling.
Once you’ve sorted all that, you’re ready to start your workout!
10. Stair Stepper
Though they may resemble a sadistic form of medieval torture, stair steppers can be pretty good for you – especially regarding your back muscles.
- By their very nature, stair steppers require you to use your back muscles to stabilize your body as you move, strengthening and toning them over time.
- Stair steppers provide a low-impact workout that is easy on the joints and your back. Therefore, this back exercise equipment is a good option for people who want to avoid injury.
So next time you feel guilty about skipping leg day, remember that a few minutes on the stair stepper can do wonders for your back muscles.
If you can keep a good form.
However, many people don’t know what proper form entails precisely. Here are some tips to help you get the most out of your stair stepper workout and avoid any injuries:
- Stand tall with your shoulders back and your core engaged.
- Start each step with your heel, pushing off with your toes as you go.
- Keep your movements smooth and controlled – there’s no need to hurry!
Finally, don’t forget to breathe! Proper form on a stair stepper may seem like a lot to remember, but once you get the hang of it, you’ll power through your workout seamlessly.
There are various back exercise machines to work out your muscles. Choose the method that works best for you, and focus on slow, controlled movements.
Use a weight that is heavy enough to challenge your muscles but not so heavy that you can’t maintain good form. With a bit of practice, you’ll be working out your back like a pro in no time.
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