178.8K
QUBack Extension Machine the RIGHT way✅#backday #backworkout #backextension #lowerback #gymtips
@quanbfit_
#Lower Back Exercise Machine
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LUThe Most Underrated Machine in the Gym? The Lower Back Machine 🩵
While everyone’s busy hitting abs, chest, or arms, the lower back machine sits in the corner, often ignored. But here’s the truth: a strong lower back is essential for balance, posture, and injury prevention.
Using the lower back extension machine can:
✅ Improve posture by strengthening spinal erectors
✅ Reduce lower back pain caused by weak support muscles
✅ Enhance performance in compound lifts like deadlifts and squats
✅ Support core stability and overall athleticism
Stop skipping it! A strong lower back isn’t just for looks — it’s the foundation for a strong, functional body!
#personaltrainer #gymtok #gym #gymtips #pt #backday #backgains #putyourbackinit #corestrength #backstrength #compoundlifts #lowerback #lowerbackpain #luciecookfitness #luciecookpt #gymshark
@lucieliftspt
31.6K
WO"Back Machine Workout Guide – हर मशीन पर Perfect Exercise करो!"
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💪 Exercise Guide (Top to Bottom – Left to Right):
1. Seated Cable Row
Target: Middle Back
Form: Sit straight, pull handle towards abs, squeeze back.
2. Lat Pulldown (Wide Grip)
Target: Lats
Form: Pull bar to upper chest, elbows out, control slowly.
3. Assisted Pull-up Machine
Target: Lats + Upper Back
Form: Kneel or stand, pull yourself up keeping form tight.
4. Reverse Pec Deck (Rear Delt Machine)
Target: Rear Delts + Upper Back
Form: Keep arms straight, open backward slowly.
5. Straight Arm Pulldown
Target: Lats
Form: Keep arms straight, pull down in arc motion.
6. Single Arm Lat Pulldown (Cable)
Target: One Side Lats
Form: Focus on one side at a time, strict control.
7. Machine Lat Pulldown (Neutral Grip)
Target: Lats
Form: Neutral grip helps better isolation and control.
8. Machine Row (Chest Supported)
Target: Mid + Lower Lats
Form: Pull handles towards waist level.
9. T-Bar Row (Machine)
Target: Mid-Back
Form: Keep chest supported, pull bar towards abs.
10. Landmine Row (Barbell Machine)
Target: Rhomboids + Lats
Form: Use neutral grip attachment, squeeze on top.
11. Single Arm Cable High Row
Target: Lats + Rear Delts
Form: Pull down in a diagonal path, one side at a time.
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अगर आप Gym में Back Exercise करते वक्त कंफ्यूज़ रहते हैं कि कौन सी मशीन कैसे यूज़ करें, तो ये वीडियो आपके लिए है।
यहाँ दी गई है Back Workout Machine Exercise Library – जो आपके पीठ की हर मसल को अलग-अलग मशीन से टारगेट करती है।
✅ Beginners और Intermediates के लिए बेस्ट
✅ सभी जरूरी मशीन एक्सरसाइज़
✅ Perfect Posture और Muscle Activation Guide
🎯 अब कोई Machine मिस नहीं होगी!
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#BackMachineWorkout #BackDay #MachineExercises #BackTraining #GymGuide #FitnessHindi #BackWorkout #WorkoutLibrary #MuscleGrowth #BodybuildingIndia #FitnessTips #GymRoutine
@workout_anvesh_fit
10.1K
TRHow to use the back extension machine to target your lower back vs glutes 🍑
If you want to target upper glutes, rotate your foot outwards 🫡
@ryderwearwomen @ryderwear
#backextension #glutes #fitnessgirl #ryderwear #teamryderwear #gymislife #lowerbackworkout #gluteworkout #glutesfordays
@train_with_cindy
35.0K
CHSAVE THIS for your next back day 💪🏻💪🏻
Exercise name- Lower back extensions
✅help in building stability & strength for the lower back, without risking injury to the extent that other lower back workouts may do.
✅It also essentially leads to even strengthening the back during the performance of other exercises.
✅As a direct effect of the improved back stability and reinforced spinal protection that the back extension offers, it can reduce the risk of injury not only at the gym, but in general day to day tasks that may otherwise cause injuries.
✅include this in your routine thrice a week (for beginners- start without any additional weights)
Follow @chitwangarg for more such tips
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#backday #backworkout #lowerbackworkout #backextension #hyperextension #workoutreels #gymreels #fitlifestyle
@chitwangarg
0
COONE OF MY FAV EXERCISES IN BACK WORKOUT ( LOW ROW MACHINE )
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The main muscles you will activate include your erector spinae in your lower back, your middle and lower trapezius in your upper back, your rhomboids and latissimus dorsi in your middle back and your teres major in your outer back.
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#athelete #lowrowmachine #athestic #fitfam #insta #instagram #strength #gym #healthylifestyle #gymmotivation #gymlife #style #muscles #instagood #instafit #personaltrainer #fitness #fitnessmotivation #fit #l4l #likeforlikes #fitnessmodel #muscle #musclemodel #goldsgym #backworkout #monday #mondaymotivation #coach_moneir
@coach_moneir
147.7K
TWWhich low back machine should you choose? 🤔
While they are definitely considered the most legit low back machines in the gym…
They are NOT the same.
👉 **Reverse Hyper**
• Chest supported
• Pivot at the hips
• Minimal spinal movement
• Great for building strength while keeping the lumbar more stable
This is usually my go-to when my back’s a bit cranky.
You can load it, push it, and strengthen glutes + hamstrings without stirring things up too much.
👉 **GHD**
• Legs locked in
• Full spinal flexion + extension
• Much more demanding on the spine
Amazing for high reps, capacity, and conditioning.
But not my first choice if someone’s already dealing with low back pain.
Both are elite tools but serve very different objectives!
@twstraining
0
RIThe Seated Row Machine..
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I have almost never been on a row machine that I didn’t somewhat like. The trick is to get a full stretch at the front and a full contraction at the back. Make sure that your shoulders are relaxing forward on the eccentric and moving back as you squeeze your shoulder blades together on the concentric. Doing this will help you develop a strong back and even help with posture over time! Give it a shot
@rickerfit
9.5K
HOCHECK YOUR FORM ❌✅ Seated low row machine
This is a great exercise for building and strengthening the muscles of the back. I like to program this exercise for people of all ability levels, especially for those just starting with weight training. It primarily targets the lats and rhomboids.
The most common mistakes I see with this exercise are:
❌Rowing the weight too high. This causes you to shrug your shoulders and will place more emphasis on the traps.
❌Using momentum. You will not be using the target muscles to lift the weight.
❌Reduced range of motion. Partially extending your arms won’t allow you to work your muscles properly.
❌Rounding the back. This can increase your risk of injury.
❌Using weight that's too heavy. This will force you to use momentum instead of engaging the target muscles.
❌Not keeping the elbows tucked. This will engage the biceps instead of the lats and rhomboids.
Here are some helpful coaching cues:
✅Check your posture — keep a slight bend in your knees, roll your shoulders back and down, engage your core, and look straight ahead.
✅Pull the handles towards your lower abdomen. Keep your elbows tucked in, shoulders down and your back straight. Do not lean back.
✅Pause for a second and focus on squeezing your shoulder blades together.
✅Return to the starting position under control until the arms are full extended.
✅Allow the torso to come forward very slightly to increase the range of motion and stretch on your lats.
Make sure you perform this exercise with a light weight to start and in a controlled manner! It’s essential to get the form correct with this exercise to get the most benefit from the movement.
Save this post and try making these adjustments next time you perform them!
Outfit: @ryderwear Amazon sports bra and NKD leggings. Use code HOLLYL ☺️
@hollylouisevogt
0
BRIf you struggle with lower back pain it is often contributed to having a weak core/lower back. You can strengthen it at home with these exercises (no equipment needed).
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#lowerbackworkout #lowerbackpain #coreworkout #lowerbackexercises #lowerbackexercise #bonestobulk
@bryan_parady
4.5K
NB-6 TIPS ON HOW TO GET THE MOST SPINAL ERECTOR OUT OF YOUR ROMAN CHAIR-
1. Hip Pad Setup
Adjust the hip pad so it sits just below your pelvis and close to the top of your thighs. Pad placement determines which muscles you're targeting.
Lowering the pad gives your spine more room to flex and extend, encouraging controlled, segmental movement through the spinal erectors. This setup turns the movement into a direct spinal erector exercise.
If you raise the pad slightly—so it's just below the pelvis—you can hinge more at the hips with a neutral spine. This shifts the emphasis toward the hamstrings and glutes while still allowing full range.
2. Heel Pad Setup
Make sure your heels are locked under the rollers and your feet are flat on the platform. Keep a slight bend in your knees. The setup should feel secure, and your torso should move freely.
3. Start in a Stretch
Lean forward into the bottom position. Cross your arms over your chest and let your body hang to feel a deep stretch in your spinal erectors.
4. Drive Up With Intent
From that stretched position, contract through the spinal erectors and lift your torso up to a neutral spine—avoid overextending.
5. Control the Descent
Squeeze briefly at the top, then lower back down slowly. A slight, controlled rounding at the bottom helps train through full spinal flexion, especially in the lumbar and thoracic regions.
6. Pause at the Bottom
Hold the stretched position for a full second before initiating the next rep. No bounce, no momentum—just full control.
#NBS #bodybuilding #hypertrophy #training #gym #workout #back #posteriorchain #fitness
@nbstrainingsystems
91.1K
BOBack exercise seated row machine know the difference between 3 grip variations.
Neutral Grip primarily target the Middle Back Muscles.
Underhand Grip primarily target the Lats and lesser Biceps Muscle.
Wide Grip Overhand primarily target the Upper Back Muscles.
#gym #back #backexercise #backworkouts #row #seatedrow #bodybuilding #muscle #تمارين_ظهر
@bodyfitness_gym_bf
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