Best Gym Back Workout Machines

Embarking on the journey to sculpt a powerful back demands the right tools. In the vast sea of gym equipment, certain machines including upper body workout machines stand out as beacons for back development. Here they are:

Lat Pulldown Machine

The lat pulldown machine is a popular back fitness machine that helps you build a stronger back. It works by pulling a bar down towards your chest, mainly targeting your back muscles, especially the “lats.”

You can do different types of lat pulldowns by changing how you hold the bar. This lets you work different parts of your back. The machine often has different handles you can use for various grips.

Here are some types of lat pulldowns:

• Wide grip: Works your whole back
• Close grip: Targets the inner part of your back
• Reverse grip: Works your biceps more than your back

The lat pulldown also works other muscles in your back and arms, but the lats are the main ones it targets.

Here’s how to do a lat pulldown:

• Sit on the machine and adjust the leg pads.
• Choose a weight that feels challenging but not too heavy.
• Hold the bar with a wide grip and your arms straight up.
• Pull the bar down towards your chest, using your back muscles, not your arms.
• Slowly raise the bar back up to the starting position.

Expert tip: “When using the lat pulldown machine, make sure to keep your shoulders down and back, and avoid leaning backwards,” says Michele Olson, Ph.D., an exercise scientist and professor of sports science at Huntingdon College in Montgomery, Alabama.

Seated Row Machine

The seated cable row is an exercise that uses a machine to strengthen your back and arms. It’s a good exercise for beginners and can be done in different ways to target different muscles in your back. 

Here’s how to do it:

• Sit on the machine with your knees bent and feet on the support.
• Grab the handles with your arms straight and back straight.
• Pull the handles towards your lower chest, keeping your back straight and chest up.
• Slowly release the handles back to the starting position.

This exercise works your middle back muscles, latissimus dorsi, rear delts, and biceps.

Expert tip: “When using the seated cable row machine, focus on squeezing your shoulder blades together as you pull the handles towards you,” says Jessica Matthews, an exercise physiologist and assistant professor of kinesiology at Miramar College in San Diego.

Chest Supported Row

The chest-supported row machine is a gym tool that helps you build back muscles without straining your lower back. It has a padded chest rest to support you and handles you can grab in different ways.

This machine is good for people with lower back problems or those who want to focus on their upper back muscles. It mainly works your lats, traps, rhomboids, and rear delts, with your biceps and forearms helping out.

Here’s how to use it:

• Sit on the machine and adjust the seat so your chest rests comfortably against the pad.
• Grab the handles with your back straight and core engaged.
• Pull the handles towards your body, keeping your chest pressed against the pad.
• Slowly release the handles back to the starting position.

Landmine Row

Want to spice up your back workout at the gym? Try the landmine row! It’s a different way to do rows, using a barbell anchored in a special holder or corner. 

This unique exercise works your back muscles in a fresh way, hitting your lats, traps, rhomboids, and spine muscles. It also works other muscles like your shoulders, biceps, forearms, core, and even your glutes and abs!

Here’s how to do it:

• Secure one end of a barbell in a landmine attachment or corner.
• Stand facing the weighted end, feet shoulder-width apart.
• Bend slightly at your knees and hips, like a half-squat.
• Grab the end of the barbell and pull it towards your chest.
• Slowly lower the barbell back down.

Pec Deck Machine (Reverse Fly)

The pec deck machine isn’t just for chest exercises! You can flip it around and use it for “reverse flies” to target your upper back muscles. This is a simple but effective exercise that can help you build stronger and more defined shoulders.

Here’s how to do it:

• Adjust the seat and handles of the machine so you’re comfortable.
• Sit down with your back pressed against the pad and your feet flat on the floor.
• Grab the handles and pull your arms out and back in a smooth arc, like you’re making a big hug.
• Slowly bring your arms back to the starting position.

This exercise mainly works your rear deltoids (the back of your shoulders), but also helps strengthen your traps, rhomboids, and other smaller muscles in your upper back.

Back Extension Machine

Want to strengthen your lower back and improve your posture? The back extension machine is a great tool for both beginners and experienced gym-goers.

This machine helps you safely perform back hyperextensions, which target your erector spinae muscles, the main group in your lower back. It also works your glutes, hamstrings, and core muscles.

Here’s how to use it:

• Lie face down on the machine and adjust the pad to fit your legs.
• Bend your knees slightly and secure your feet under the footplates.
• Relax your arms across your chest or by your head.
• Breathe out as you raise your upper body until your back is straight. Squeeze your core muscles and keep your shoulders back.
• Breathe in and slowly lower yourself back down in a controlled movement.

For more tips on how to use the back extension machine, take a look at this Instagram post by Alice Jane, a woman’s transformation coach: