7 Best Gym-Based Back Machines To Look Defined From Behind!

This post contains 7 awesome back exercise machines you can use at the gym to create a strong and defined back.

Gone are the days when women don’t want to train their upper body. In fact, having defined back muscles has to be one of my favourite fitness trends right now!

But why bother training your back?

Not only do developed back muscles look very aesthetically pleasing and help you to create the popular hourglass figure look, but they also play an important role in improving your posture and getting your first of many pull ups!

So to help you kickstart your back-training journey, I’d like to introduce you to 7 exercise machines to target your back that you’ll find at most (if not all) commercial gyms!

Each machine will activate different muscles within your back, helping you to achieve a complete and effective workout.

If you’re interested in building a strong and sculpted back, keep on reading…

Each back exercise machine is designed to target different areas of the back with precision.

By choosing the appropriate gym machine you can effectively train a specific back muscle such as the lats (located in your mid back) or the erector spinae (your lower back).

This allows for greater activation in this area while favouring a more targeted training approach unique to your individual needs. 

Gym machines are suitable for beginners since they provide greater stability and guidance than free-weight movements.

One of my favourite benefits of back machines at the gym is the continuous tension placed upon the targeted muscle throughout the entire movement.

Unlike free weights, where tension can be reduced at different points in the exercise, gym back exercise machines ensure the muscles are engaged throughout the entire range of motion, leading to improved results when it comes to strength and muscle growth.

The constant tension also improves mind-muscle connection and reduces the ability to use momentum for each rep, allowing you to perform controlled movements. 

Whether you’re a beginner or an advanced gym-goer, you can ensure an effective workout using the back machines at the gym due to the ability to adjust the weight and your positioning on the machine quickly and easily.

This again helps personalise your workout to effectively target any weaker areas in your back, helping you to train purposefully towards your fitness goals. 

A common favourite, the lat pulldown is a staple in most gym-goers’ workout routines. In fact, I believe that this machine played a crucial role in my journey to getting my first pull up!

For even greater lat engagement, I recommend using a MAG grip handle or attaching a single handle to each end of the bar as a good alternative!

Targeted muscles: Latissimus dorsi (the lats), biceps, and trapezius.

How to perform lat pulldowns:

1. Sit at the lat pulldown machine and adjust the thigh pad to fit snugly over your thighs.
2. Grip the bar slightly wider than shoulder-width with palms facing forward.
3. Pull the bar down towards your chest, keeping your elbows tucked and shoulders relaxed.
4. Squeeze your lats at the bottom of the movement.
5. Slowly release the bar back to the starting position, controlling the eccentric phase.

Chest-supported machine rows are perfect for those who want to take the momentum out of their rows by keeping their chest firmly positioned on the rest.

Try not to rush your sets, each rep should be completed in a controlled manner, allowing you to feel the stretch in your back muscles.

Targeted muscles: Rhomboids, trapezius, rear deltoids, and lats.

How to perform chest-supported seated rows:

1. Sit on the machine with your chest firmly against the support pad and feet on the footrests.
2. Grab the handles with a neutral (palms facing each other), underhand or overhand grip.
3. Pull the handles towards your torso, squeezing your shoulder blades together.
4. Pause briefly, then slowly return the handles to the starting position.

This is another variation of the seated row that allows a little more flexibility compared to the chest-supported seated row.

However, it’s crucial to keep your spine neutral, and core engaged while also avoiding using momentum to get the most out of this exercise.

Targeted muscles: Lats, rhomboids, trapezius, and biceps.

How to perform cable rows:

1. Sit at the cable row machine with your feet on the platform and knees slightly bent.
2. Grab the handle and sit up tall, keeping your chest lifted.
3. Pull the handle towards your belly button while squeezing your shoulder blades together.
4. Slowly extend your arms to return to the starting position.

Every one of my clients fell in love with this machine when I introduced it to them and for good reason. The assisted pull up challenges your body in a new and exciting way (especially if you’re yet to get your first unassisted pull up!).

Targeted muscles: Lats, biceps, and rear deltoids.

How to perform assisted pull ups using the machine:

1. Adjust the counterweight to provide enough assistance for your pull-ups.
2. Grip the handles slightly wider than shoulder-width, palms facing away.
3. Step onto the platform or kneel on the pad.
4. Pull yourself up until your chin is above the handles, squeezing your lats at the top.
5. Lower yourself slowly to the starting position.

The back extension is an excellent exercise for strengthening the lower back, glutes, and hamstrings while promoting better posture and stability. It is also ideal for building endurance in your posterior chain.

Using a back extension machine ensures proper positioning by anchoring your lower body, allowing you to isolate the targeted muscles effectively.

Keep your movements slow and controlled, focusing on engaging your back and glutes as you lift your torso. Ensure you avoid hyperextending your spine—stop when your body forms a straight line.

Targeted muscles: Erector spinae (lower back), glutes, and hamstrings.

How to perform back extensions:

1. Adjust the machine so the pad sits just below your hips.
2. Hook your feet securely under the footrests.
3. Lower your torso slowly towards the floor, keeping a neutral spine.
4. Lift your torso back up by engaging your lower back and glutes.
5. Pause briefly at the top, then repeat.

This is one of my favourites for honing in on my lats, chest and core muscles.

The machine pullover keeps your movement guided and controlled, helping you focus on targeting the right muscles without relying on momentum.

Try pausing at the bottom for maximum engagement!

Targeted muscles: Lats, serratus anterior, and pectorals.

How to perform machine pullovers:

1. Sit on the pullover machine and adjust the seat height so your arms align with the handles.
2. Grip the handles and bring them down in a controlled motion, engaging your lats.
3. Slowly return to the starting position while keeping tension in your back muscles.

The rear delts can be often overlooked during upper body workouts however they are a crucial muscle to train for shoulder stability and to achieve a well-balanced upper body appearance.

As you open your arms in a wide arc, focus on squeezing your shoulder blades together to activate the rear deltoids fully.

Avoid rushing through your reps, instead favour controlled movements to encourage a greater mind-muscle connection since this is key for muscle activation and growth!

Targeted muscles: Rear deltoids, rhomboids, and trapezius.

How to perform rear delt flyes:

1. Sit at the rear delt fly machine with the handles adjusted to shoulder height.
2. Grip the handles with palms facing inwards.
3. Pull the handles apart in a wide arc, focusing on squeezing your shoulder blades together.
4. Return to the starting position slowly and with control.

Here is a sample back workout using machines you can try next time you head to the gym!

The eccentric phase refers to the portion of the exercise where the muscles are lengthening. For example, during the lat pulldown, the eccentric phase is when you are allowing the weight to fall while releasing your arms upwards.

Controlling the eccentric phase allows for better muscle engagement and increases the time the muscles are under tension, which is key for muscle growth. 

Progressive overload is a popular training method that involves gradually increasing the intensity of your workout over time.

This ensures the targeted muscles are continually challenged, encouraging muscular adaptations (such as increased strength and muscle mass size) to continue.

Progressive overload can be as simple as adding another rep to your sets each week! 

Incorporating back exercise machines in the gym into your back workout encourages muscle growth, helps you build an hourglass figure and may even improve your posture.

They can also play a key role in helping you achieve your first pull up!

Try adding a few of these gym back machines to your next workout. If you need some extra guidance you can use the sample workout I created which is included in this post.

Let me know which your favourite back machine at the gym is in the comments below!

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