Machine Back Workout Plan

Machine Back Workout Plan (With Best Exercises)

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

ExerciseSetsRepsTargeted Muscles
Lat Pulldown310-12Lats, Biceps
Seated Machine Row310-12Rhomboids, Traps, Lats
Machine Chest Supported Row310-12Middle Back, Rear Delts
Machine Reverse Fly212-15Rear Delts, Traps, Rhomboids
Machine Lower Back Extension210-12Erector Spinae, Lower Back

Intermediate Machine Back Workout Plan

ExerciseSetsRepsTargeted Muscles
T Bar Row48-10Lats, Biceps
Single Arm Machine Row410-12Rhomboids, Traps, Lats
Machine High Row38-10Upper Lats, Traps
Machine Reverse Fly312-15Rear Delts, Traps, Rhomboids
Machine Lower Back Extension310-12Erector Spinae, Lower Back

Hypertrophy Machine Back Workout Routine

ExerciseSetsRepsTargeted Muscles
Landmine Row48-12Lats, Traps, Biceps
Lat Pulldown (Wide Grip) 410-12Rhomboids, Middle Back, Lats
Seated Cable Row48-10Lats, Traps, Biceps
Smith Bent-Over Row312-15Rear Delts, Traps, Rhomboids
45 Degree Back Extension310-12Erector Spinae, Lower Back

Lat-Focused Machine Workout Plan

ExerciseSetsRepsTargeted Muscles
Lat Pulldown (Wide Grip)48-10Lats, Biceps
Machine High Row48-10Upper Lats, Middle Back
Assisted Machine Pull-Up38-12Lats, Biceps
Lat Pulldown (Neutral Grip)310-12Lats, Middle Back
Straight Arm Pulldown (Machine)312-15Lats

Bodybuilding Machine Back Routine

ExerciseSetsRepsTargeted Muscles
Chest Supported T-Bar Row48-10Middle Back, Lats
Lat Pulldown (Close Grip)48-10Lats, Biceps
Cable Seated Row410-12Rhomboids, Middle Back
Machine Pullover310-12Lats, Chest, Triceps
Machine One-Arm Row310-12Lats, Rhomboids
Standing Cable Row310-12Upper Back, Lats

Low-Impact Machine Back Workout

ExerciseSetsRepsTargeted Muscles
Seated Machine Row (Light Weight)310-15Rhomboids, Middle Back
Lat Pulldown (Neutral Grip)310-12Lats, Biceps
Cable Face Pulls312-15Rear Delts, Upper Back
Assisted Pull-Up Machine38-10Lats, Biceps
Machine Chest Supported Row310-12Middle Back, Lats
Machine Back Extension (Low Weight)310-12Erector Spinae, Lower Back

Endurance Back Workout

ExerciseSetsRepsTargeted Muscles
Wide Grip Machine Pulldown412-15Lats, Upper Back
Cable Straight Arm Pulldown415-20Lats, Core
Machine Single Arm Row412-15Lats, Rhomboids
Cable-Seated Reverse Fly315-20Rear Delts, Upper Back
Seated Cable Lat Row (Light Weight)315-20Lats, 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

  • Schoenfeld, B. J. (2010). “Squatting Kinetics and Kinematics During Resistance Training.” Journal of Strength and Conditioning Research, 24(3), 751-756.
  • 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.

Author

  • Manish

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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