How To Exercise Your Back Using A Weight Machine
How To Exercise Your Back Using A Weight Machine: Learn how to incorporate the use of machine weights into your exercise routine to help tone and shape your back with VideoJug.
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You will need
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Exercise 1, Lat pull down
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Step 1:
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Start position
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Start by positioning yourself sitting on the bench with your legs secured at the thighs. Hold the bar above your head with your arms stretched and wide apart.
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Step 2:
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Lowering and lifting
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Lower the bar down towards the back of the neck so it is just past your ears; keep your back straight whilst lowering your arms.
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Raise the bar upwards - controlling the movement with your back muscles to return to the start position.
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Step 3:
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Breathing
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For this exercise, whilst you raise your arms you need to breathe in through your nose.
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And then when you pull down you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 10 repetitions.
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Exercise 2 Close Grip Pull down
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Step 1:
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Start position
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Kneel down on the floor facing the machine. Use a mat for extra comfort on the knees. Hold the bar with your palms facing you and put your hands close together. Arms should be stretched upwards with elbows slightly bent.
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Step 2:
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Lowering and lifting
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Pull the bar downwards towards your chest keeping the rest of your body still.
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Raise the bar back upwards keeping the tension on the upper back and not on the arms.
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Control the weight upwards and feel the muscle working as well as at the pulling stage.
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Step 3:
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Breathing
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For this exercise, whilst you raise the bar you need to breathe in through your nose.
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And then when you pull the bar to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 10 repetitions.
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Exercise 3, High Pulley Seated Row
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Step 1:
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Start position
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For this exercise, you will need to change the long bar for a closed grip bar. Hold onto the grip with both hands facing each other. Sit on the bench and lean back at a thirty degree agree facing the pulley. Pin your shoulders back and bend your elbows.
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Step 2:
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Lifting and lowering
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Keep your back straight and pull the grip towards you. Keep your elbows close to the side of your body.
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When your arms are as far back as they can go return to the start position.
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Keep the tension on your back and do not let your shoulders come forward.
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Step 3:
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Breathing
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For this exercise, whilst you raise the bar you need to breathe in through your nose.
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And then when you pull the bar to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 10 repetitions.
