You might want to strengthen and define your back. The good news is that you don’t need to be a gym expert or a powerlifter to get great results.
I’ve designed this machine-based back workout to help you build your desired strength and definition.
Let me tell you why I love machine-based back workouts. First off, they take the guesswork out of form. You know that feeling you get when you don’t know if you’re doing an exercise right?
Machines make things easier by showing you how to move. When I began exercising, it made me feel more confident at the gym.
I’ll explain which machines to use, how to use them properly, and how to set up your workout for the best results.
Create a Workout Plan for Back
Designing an effective machine back workout can be fun and rewarding, especially if you want to strengthen your back while using machines’ convenience.
1. Start with a Warm-Up
Before starting your back workout, it’s essential to warm up your muscles. Think of it as revving up your engine before a road trip—getting everything ready for smooth movement.
Here’s what to do:
- To loosen up, perform dynamic stretches (like arm circles and torso twists).
- To raise your heart rate, engage in 5-10 minutes of light cardio (like brisk walking, cycling, or using the elliptical).
- If you’re pressed for time, even a few minutes of jump rope can warm you up.
2. Determine Weekly Sets Based on Your Fitness Level
The number of sets and reps you aim for will depend on your fitness journey. Here’s a great starting point for your machine back workouts:
Recent research suggests that 12–20 weekly sets per muscle group may optimize muscle growth.
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
If you notice that your progress stalls, consider adding sets to increase volume, which can help kickstart renewed progress.
3. Define Your Workout Goals
The number of reps and sets for your machine back workout will vary depending on your fitness level, weekly workout frequency, and specific goals.
Recommended rep ranges:
- For muscle hypertrophy (increased muscle size): Aim for 8-12 reps at 70 to 85% of your 1RM.
- For muscle endurance: Target 15-20+ reps with moderate loads (50 to 70% of your 1RM).
- For muscle strength: Focus on 4-6 reps at least 85% of your 1RM.
Starting with fewer reps and sets is always a good idea, gradually increasing as your strength improves.
4. Include Compound Machine Exercises
Next, let’s talk about compound exercises. These are crucial because they engage multiple muscle groups simultaneously, making your workout efficient.
Examples include:
- Machine Bent-Over Row (targets the lats, rhomboids, and traps)
- Seated Cable Row (focuses on the middle back and lats)
- Machine Lat Pulldown (emphasizes the lats and upper back)
5. Add Isolation Machine Exercises
Once you’ve targeted the major muscle groups, it’s time to focus on specific areas. Isolation exercises can help fine-tune muscles that compound moves may not fully address.
Examples include:
- Machine Rear Delt Fly (for the rear deltoids)
- Machine Back Extension (for the lower back)
- Single-Arm Cable Row (for targeting one side of the back)
A couple of isolation exercises per workout with 2-3 sets of 10-15 reps is sufficient.
6. Cool Down and Stretch
Once you’ve completed your workout, take a few minutes to cool down and stretch. Your muscles will appreciate it, and it aids in recovery.
Quick cool-down plan:
- Perform light cardio for 3-5 minutes (walking or easy cycling).
- Engage in static stretching: Hold stretches for 20-30 seconds for each muscle group worked, focusing on the back and shoulders.
Beginner Machine Back Workout Plan
| Exercise | Sets | Reps | Targeted Muscles |
|---|---|---|---|
| Lat Pulldown | 3 | 10-12 | Lats, Biceps |
| Seated Machine Row | 3 | 10-12 | Rhomboids, Traps, Lats |
| Machine Chest Supported Row | 3 | 10-12 | Middle Back, Rear Delts |
| Machine Reverse Fly | 2 | 12-15 | Rear Delts, Traps, Rhomboids |
| Machine Lower Back Extension | 2 | 10-12 | Erector Spinae, Lower Back |
Intermediate Machine Back Workout Plan
| Exercise | Sets | Reps | Targeted Muscles |
|---|---|---|---|
| T Bar Row | 4 | 8-10 | Lats, Biceps |
| Single Arm Machine Row | 4 | 10-12 | Rhomboids, Traps, Lats |
| Machine High Row | 3 | 8-10 | Upper Lats, Traps |
| Machine Reverse Fly | 3 | 12-15 | Rear Delts, Traps, Rhomboids |
| Machine Lower Back Extension | 3 | 10-12 | Erector Spinae, Lower Back |
Hypertrophy Machine Back Workout Routine
| Exercise | Sets | Reps | Targeted Muscles |
|---|---|---|---|
| Landmine Row | 4 | 8-12 | Lats, Traps, Biceps |
| Lat Pulldown (Wide Grip) | 4 | 10-12 | Rhomboids, Middle Back, Lats |
| Seated Cable Row | 4 | 8-10 | Lats, Traps, Biceps |
| Smith Bent-Over Row | 3 | 12-15 | Rear Delts, Traps, Rhomboids |
| 45 Degree Back Extension | 3 | 10-12 | Erector Spinae, Lower Back |
Lat-Focused Machine Workout Plan
| Exercise | Sets | Reps | Targeted Muscles |
|---|---|---|---|
| Lat Pulldown (Wide Grip) | 4 | 8-10 | Lats, Biceps |
| Machine High Row | 4 | 8-10 | Upper Lats, Middle Back |
| Assisted Machine Pull-Up | 3 | 8-12 | Lats, Biceps |
| Lat Pulldown (Neutral Grip) | 3 | 10-12 | Lats, Middle Back |
| Straight Arm Pulldown (Machine) | 3 | 12-15 | Lats |
Bodybuilding Machine Back Routine
| Exercise | Sets | Reps | Targeted Muscles |
|---|---|---|---|
| Chest Supported T-Bar Row | 4 | 8-10 | Middle Back, Lats |
| Lat Pulldown (Close Grip) | 4 | 8-10 | Lats, Biceps |
| Cable Seated Row | 4 | 10-12 | Rhomboids, Middle Back |
| Machine Pullover | 3 | 10-12 | Lats, Chest, Triceps |
| Machine One-Arm Row | 3 | 10-12 | Lats, Rhomboids |
| Standing Cable Row | 3 | 10-12 | Upper Back, Lats |
Low-Impact Machine Back Workout
| Exercise | Sets | Reps | Targeted Muscles |
|---|---|---|---|
| Seated Machine Row (Light Weight) | 3 | 10-15 | Rhomboids, Middle Back |
| Lat Pulldown (Neutral Grip) | 3 | 10-12 | Lats, Biceps |
| Cable Face Pulls | 3 | 12-15 | Rear Delts, Upper Back |
| Assisted Pull-Up Machine | 3 | 8-10 | Lats, Biceps |
| Machine Chest Supported Row | 3 | 10-12 | Middle Back, Lats |
| Machine Back Extension (Low Weight) | 3 | 10-12 | Erector Spinae, Lower Back |
Endurance Back Workout
| Exercise | Sets | Reps | Targeted Muscles |
|---|---|---|---|
| Wide Grip Machine Pulldown | 4 | 12-15 | Lats, Upper Back |
| Cable Straight Arm Pulldown | 4 | 15-20 | Lats, Core |
| Machine Single Arm Row | 4 | 12-15 | Lats, Rhomboids |
| Cable-Seated Reverse Fly | 3 | 15-20 | Rear Delts, Upper Back |
| Seated Cable Lat Row (Light Weight) | 3 | 15-20 | Lats, Rhomboids |
Takeaways
Congratulations on starting the journey to a stronger, healthier back. This plan is flexible, so feel free to change the weights, reps, or sets to fit your fitness level.
Your progress is what truly matters, not perfection. We’re excited to hear about your experience, so don’t hesitate to leave a comment below with your thoughts, questions, or suggestions.
Your feedback helps us improve and keep in touch with you on this fitness journey.
References
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- Krieger, J. W. (2010). “Single vs. Multiple Sets of Resistance Exercise: A Meta-Analysis.” Journal of Strength and Conditioning Research, 24(4), 1150-1159.
- Sato, K., & Sato, S. (2015). “Biomechanics of Resistance Training.” Journal of Sport and Health Science, 4(1), 41-49
- Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
- Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. doi: 10.2165/00007256-200737030-00004. PMID: 17326698.
- Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
