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Exercises

Machine back exercises

Machine back exercises, from the easiest version to the hardest. Machines guide the path of the weight, so you can focus on effort rather than balance.

9 moves8 with 3D demosBeginner 7Intermediate 2

Beginner machine back exercises 7

Assisted pull-up (machine) demonstrated on the 3D figure3D demoAssisted pull-up (machine)Beginner · Strength machineMachine row demonstrated on the 3D figure3D demoMachine rowBeginner · Strength machineReverse fly machine demonstrated on the 3D figure3D demoReverse fly machineBeginner · Strength machineCalf-Machine Shoulder Shrug demonstrated on the 3D figure3D demoCalf-Machine Shoulder ShrugBeginner · Strength machineLeverage High Row demonstrated on the 3D figure3D demoLeverage High RowBeginner · Strength machineLeverage Shrug demonstrated on the 3D figure3D demoLeverage ShrugBeginner · Strength machineSmith Machine Behind the Back Shrug demonstrated on the 3D figure3D demoSmith Machine Behind the Back ShrugBeginner · Strength machine

Intermediate machine back exercises 2

Smith machine bent-over row demonstrated on the 3D figure3D demoSmith machine bent-over rowIntermediate · Strength machineLying T-Bar RowIntermediate · Strength machine

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Questions people ask

What are good machine back exercises for beginners?

Start with moves graded easy, such as Assisted pull-up (machine), Machine row, Reverse fly machine. There are 7 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.