Best Back Workouts With Weight Machines To Get Lean And Burn Fat
About
This workout utilizes weight machines to effectively target and strengthen the back muscles while simultaneously aiding in getting lean and burning fat.
Weight machines provide stability and guidance, allowing users to focus on executing each movement correctly and maximizing force output.
The exercises in this regimen aim to maintain an elevated heart rate by incorporating moderate resistance and higher repetition ranges, fostering caloric expenditure and fat loss.
The back muscles, responsible for pulling motions and support in shoulder operations, are addressed through movements such as rows and lat pull-downs, designed to tone and enhance definition in this area.
This approach is suitable for individuals aiming to improve their physical fitness in a controlled and effective manner, accommodating different capability levels for optimal performance.
Workout 1
Back, Trapezius, Lower Back
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Back, Trapezius, Lower Back
Assisted Wide Grip Pull Up
18reps-30lbs28reps-30lbs38reps-30lbs48reps-30lbs
Assisted Chin Up
112reps-45lbs212reps-45lbs
Assisted Neutral Grip Pull Up
112reps-45lbs212reps-45lbs312reps-45lbs
Smith Machine Behind the Back Shrug
112reps90lbs212reps90lbs
Smith Machine Shrug
111reps100lbs211reps100lbs311reps100lbs
Seated Back Extension
110reps100lbs210reps100lbs310reps100lbs
The 12 Best Back Exercises with Weight Machines to Get Lean and Burn Fat
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Seated Back Extension
SETS LOGGED2,071,881Lower Back Strength98 mScoreLower Back
Back Extension MachineThe Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
How to do it
The Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
Sets, Reps, Weight18reps105lbs28reps105lbs38reps105lbs2. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
Barbells
Smith MachineThe Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
How to do it
The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
Sets, Reps, Weight17reps27reps37reps47reps3. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs4. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBackSmith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs5. Assisted Wide Grip Pull Up
SETS LOGGED171,928Back Strength75 mScoreBack
Assisted Weight MachineThe Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
How to do it
The Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
6. Assisted Chin Up
SETS LOGGED337,550Back Strength35 mScoreBackAssisted Weight MachineThe Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
How to do it
The Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
7. Assisted Neutral Grip Pull Up
SETS LOGGED172,149Back Strength41 mScoreBackAssisted Weight MachineThe Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
How to do it
The Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
8. Assisted Pull Up
SETS LOGGED720,994Back Strength40 mScoreBackAssisted Weight MachineThe Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
How to do it
The Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
9. Machine Shoulder Shrug
SETS LOGGED94,471Trapezius Strength15 mScoreTrapezius
Shoulder Shrug MachineThe Machine Shoulder Shrug is a simple exercise that strengthens the trapezius muscles, which are located in your upper back. This beginner-friendly exercise supports your body and minimizes stress on other muscles while you focus on the shrugging motion.
How to do it
The Machine Shoulder Shrug is a simple exercise that strengthens the trapezius muscles, which are located in your upper back. This beginner-friendly exercise supports your body and minimizes stress on other muscles while you focus on the shrugging motion.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs10. Smith Machine Upright Row
SETS LOGGED196,556Trapezius Strength7 mScoreTrapeziusSmith MachineThe Smith Machine Upright Row is an exercise that strengthens your shoulders and upper body. Using the Smith Machine helps you maintain good form and reduce the risk of injury.
How to do it
The Smith Machine Upright Row is an exercise that strengthens your shoulders and upper body. Using the Smith Machine helps you maintain good form and reduce the risk of injury.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs11. Smith Machine Behind the Back Shrug
SETS LOGGED127,074Trapezius Strength94 mScoreTrapeziusSmith MachineThe Smith Machine Behind the Back Shrug is an exercise that targets the upper traps and rear deltoids by using a barbell positioned behind your body. It helps improve shoulder strength while providing stability to lift heavier weights safely.
How to do it
The Smith Machine Behind the Back Shrug is an exercise that targets the upper traps and rear deltoids by using a barbell positioned behind your body. It helps improve shoulder strength while providing stability to lift heavier weights safely.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs12. Smith Machine Shrug
SETS LOGGED276,643Trapezius Strength96 mScoreTrapeziusSmith MachineThe Smith Machine Shrug is a shoulder exercise that helps build strength in the trapezius muscles. Using a Smith machine provides stability, allowing you to focus on your form and effectively target the muscles.
How to do it
The Smith Machine Shrug is a shoulder exercise that helps build strength in the trapezius muscles. Using a Smith machine provides stability, allowing you to focus on your form and effectively target the muscles.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs
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