Best Beginner Back Workouts With Weight Machines
About
Weight machines are specifically designed equipment that target particular movements, providing stability and guidance to ensure proper execution.
These machines are highly beneficial for beginners, allowing them to safely learn fundamental movement patterns while minimizing risk.
Beginner-focused workouts leverage straightforward exercises paired with suitable equipment to ensure both safety and adequate challenge, even for individuals new to fitness or those transitioning back into a routine.
The back muscles, located in the upper rear torso, are essential for pulling motions and contribute to various shoulder movements.
Exercises such as rows and lat pull-downs are commonly included to effectively engage this muscle group.
Within this structure, weights and repetitions can be tailored to accommodate factors like individual capability, making the regimen accessible yet effective.
Workout 1
Back, Trapezius, Lower Back
Machine Row
15reps45lbs25reps45lbs35reps45lbs45reps45lbs55reps45lbs
Smith Machine Bent Over Row
18reps45lbs28reps45lbs38reps45lbs
Machine Shoulder Shrug
110reps30lbs210reps30lbs310reps30lbs
Smith Machine Shrug
110reps75lbs210reps75lbs
Smith Machine Upright Row
112reps35lbs212reps35lbs312reps35lbs
Seated Back Extension
19reps90lbs29reps90lbs39reps90lbs
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Generate My PlanWorkout 2
Back, Trapezius, Lower Back
Inverted Row
16reps26reps36reps
Assisted Chin Up
110reps-45lbs210reps-45lbs310reps-45lbs
Smith Machine Behind the Back Shrug
112reps55lbs212reps55lbs312reps55lbs
Assisted Neutral Grip Pull Up
112reps-40lbs212reps-40lbsMachine Shoulder Shrug
112reps30lbs212reps30lbs312reps30lbsSeated Back Extension
110reps90lbs210reps90lbs310reps90lbs
The 12 Best Beginner Back Exercises with Weight Machines
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. 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, Weight18reps45lbs28reps45lbs38reps45lbs2. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBack
Smith 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, Weight18reps40lbs28reps40lbs38reps40lbs3. 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, Weight18reps85lbs28reps85lbs38reps85lbs4. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
BarbellsSmith 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, Weight17reps27reps37reps5. Assisted Chin Up
SETS LOGGED337,550Back Strength35 mScoreBack
Assisted 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.
6. 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.
7. 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.
8. Assisted Wide Grip Pull Up
SETS LOGGED171,928Back Strength75 mScoreBackAssisted 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.
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, Weight18reps55lbs28reps55lbs38reps55lbs10. 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, Weight18reps60lbs28reps60lbs38reps60lbs11. 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, Weight18reps40lbs28reps40lbs38reps40lbs12. 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, Weight18reps50lbs28reps50lbs38reps50lbs
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