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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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