Machine Based Exercises to Help Develop a Stronger Back

Nothing beats a good barbell or dumbbell exercise. There are times, however, when the gym is crowded or you don’t have access. Machine-based exercises can more than do the trick. In addition, when traveling, most hotels have machines in their fitness space and not as much free weights because of possible liability issues. In today’s article we will take a look at a few machine-based exercises for developing a stronger back.

Upper Back: Smith Machine Shrug

Try to perform this machine shrug exercise with the body facing the machine (as shown) and then facing backward to change the line of pull somewhat.

Lower Back: Hyperextension

A great exercise for the hamstrings and glutes but don’t forget, performing hip extension, activates the erector spinae muscles that travel from the top of the hip to the base of the head.

Mid Back: Cable Incline Pulldown

This is another great way to work the back, specifically the latissimus dorsi muscle. The action is shoulder extension and a portion of each repetition calls the lats into play.

Back: Cable Modified Deadlift

This modified version of the deadlift, is a great way to work the posterior chain: including the glutes and back.

Final Thoughts

We have shown you four back related exercises that – other than the shrug – don’t get used as often compared to traditional back exercises. Changing things up can be the different stimulus that your body is looking for to take it to the next level.

Stay Strong Together

Join the more than eleven million members who’ve had great success using the Jefit app. The award-winning app comes equipped with an advanced, customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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