How To Exercise Your Back Using A Weight Machine

Exercise 1, Lat pull down

Step 1: Start position

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.

Step 2: Lowering and lifting

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.

Raise the bar upwards - controlling the movement with your back muscles to return to the start position.

Step 3: Breathing

For this exercise, whilst you raise your arms you need to breathe in through your nose.

And then when you pull down you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 10 repetitions.

Exercise 2 Close Grip Pull down

Step 1: Start position

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.

Step 2: Lowering and lifting

Pull the bar downwards towards your chest keeping the rest of your body still.

Raise the bar back upwards keeping the tension on the upper back and not on the arms.

Control the weight upwards and feel the muscle working as well as at the pulling stage.

Step 3: Breathing

For this exercise, whilst you raise the bar you need to breathe in through your nose.

And then when you pull the bar to the first position, you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 10 repetitions.

Exercise 3, High Pulley Seated Row

Step 1: Start position

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.

Step 2: Lifting and lowering

Keep your back straight and pull the grip towards you. Keep your elbows close to the side of your body.

When your arms are as far back as they can go return to the start position.

Keep the tension on your back and do not let your shoulders come forward.

Step 3: Breathing

For this exercise, whilst you raise the bar you need to breathe in through your nose.

And then when you pull the bar to the first position, you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 10 repetitions.