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Gym workouts

Machine back workout: lat pulldowns, machine rows and rear-shoulder work

A whole back session on gym machines: a pull from above first, then the seated row machine, a second row from another angle, the reverse fly machine for the back of the shoulders and back extensions for the lower back, which the chest-pad rows leave out. In training trials, machines and free weights built strength and muscle alike. No trial has tested this session: the order follows our back and pull day workouts, and the doses come from our other workouts and guides or are our editorial starting point. Our seated row machine guide shows the set-up step by step.

40 minBeginner8 movesCardio machine · A band · A cable machine · Strength machine · A bench or boxQuads · Shoulders · Back · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoOr the rowing machine, easyEasier: Recumbent exercise bikeHarder: Air bike intervals
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoA light band, arms long; then 1 light set of pulldownsEasier: Prone Y-T-W raisesHarder: Tuck back lever

Pull from above

Rest 90 s between sets

  1. Lat pulldown1 lighter set, then 3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoThigh pads snug; bar to the top of your chest, not behind your neck; stop 2 or 3 reps short. Working towards a pull-up? The assisted pull-up machine, 3 sets of 6 to 10Harder: Pull-up

Machine row

Rest 90 s between sets

  1. Machine row3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoChest lightly on the pad, neutral handles, elbows back past your sides, pause a second; don't shrug or lean backHarder: Supported single-arm dumbbell row

Second row

Rest 90 s between sets

  1. Machine high row2 to 3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoPull down and back to your chest, stopping 2 or 3 reps short. Or the chest-supported T-bar row at the same dose, or the wide handles on the row machineHarder: Bent-over dumbbell row, palms in

Back of the shoulders

Rest 60 s between sets

  1. Reverse fly machine2 to 3 sets of 12 to 20
    Beginner · Shoulders, Back · 3D demoPalms in, arms to shoulder height; the last set can end 0 to 2 reps shortEasier: Prone Y-T-W raisesHarder: Bent-over reverse fly

Lower back

Rest 60 to 90 s between sets

  1. Back extension on a 45-degree bench2 sets of 10 to 15
    Intermediate · Back, Glutes, Hamstrings · 3D demoSmooth, with no flinging into the top; leave it out if arching back makes your back pain worseEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)

Cool-down (optional)

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • In your first two weeks, do 2 sets of each move and stop every set with 3 or 4 reps to spare.
  • Write down your seat, chest pad and handle settings: machines differ, so your numbers only compare with themselves.
  • When every set reaches 12, add the next pin and go back to 8.
  • Let your shoulder blades move on the rows: forward as your arms straighten, back as you pull. Squeezing them on purpose added nothing in studies.
  • With back pain, keep your chest on the pad and your trunk still, keep pain to about 5 out of 10, settled within an hour and no worse the next morning, and stop for pain that travels down a leg.
  • With elbow pain, use the neutral handles and a lighter load.
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help.
  • With a pacemaker or defibrillator, ask your doctor before upper-body strength training. After heart or breast surgery, follow your team's advice before pulling or leaning on a chest pad.
  • Once or twice a week, with a pushing session in the same week; our machine chest workout fits. Done once, it gives about 8 or 9 hard sets for your back.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the machine back workout: lat pulldowns, machine rows and rear-shoulder work take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, A cable machine, Strength machine, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.