Beginner’s Machine Back Workout Routine

How To

• Spread your legs across the width of slightly narrower than your shoulder.
• Bend over and grab the bar with unlocking your knees while keeping your hips high.
• Pull the bar against your lower chest or abs depending on the area you targeted.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Keep your back straight and core engaged throughout the exercise.

Hold the bar with an overhand grip, slightly wider than shoulder-width apart.

Pull the bar towards your chest, squeezing your shoulder blades together at the top of the movement.

Control the movement on the way back down, avoiding any jerking or swinging motions.

Gradually increase the weight as you become more comfortable and confident with the exercise.

How To

• Sit on the chair, maintain your upper body and hold the handle with both hands.
• Keep your back straight and pull your elbows against your body. (At this time, try to use the strength of the back, not the arm)
• Keep your back tight and slowly stretch your arms back to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

1. Start with a light weight and focus on proper form and technique before increasing the resistance.

2. Sit up straight with your feet flat on the footrests and your knees slightly bent.

3. Grab the handles with an overhand grip, keeping your hands shoulder-width apart.

4. Pull the handles towards your chest, squeezing your shoulder blades together as you do so.

5. Keep your back straight and avoid using momentum to complete the movement.

6. Slowly release the handles back to the starting position, maintaining control throughout the entire exercise.

How To

• Sit on a cable pull-down machine and grab the bar wider than your shoulder.
• Keeping your abs tight and back straight, pull down the bar to your upper chest.
• Hold for a moment and squeeze your lats.
• Slowly return to the starting position.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and gradually increase as you get stronger.

Keep your back straight and engage your core throughout the exercise.

Focus on pulling the bar down with your back muscles, not just your arms.

Control the movement and avoid using momentum to complete the exercise.

Exhale as you pull the bar down and inhale as you release it back up.

Perform the exercise in a slow and controlled manner to maximize muscle engagement.

How To

• Sit facing the cable machine
• Place your feet on the footrest or any place against the machine and bend your knee slightly
• Pull the cable with the back straight and chest open
• Pull your elbows toward your spine as if you are folding the middle of your back
• While holding the weight with the lats, slowly release your arm and return to the starting position

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 CHAT GPT 코치의 의견을 들어볼까요?

1. Start with a light weight and focus on proper form and technique before increasing the resistance.

2. Sit upright with your feet flat on the floor and knees slightly bent.

3. Grab the handles with an overhand grip, keeping your hands shoulder-width apart.

4. Pull the handles towards your body, squeezing your shoulder blades together and keeping your elbows close to your sides.

5. Pause for a moment at the end of the movement, then slowly release the handles back to the starting position.

6. Keep your core engaged throughout the exercise to maintain stability and prevent excessive movement.

How To

• Stand facing the cable machine with your feet shoulder-width apart.
• Hold the bar connected to the cable with your arms slightly wider than your shoulder-width apart. If you hold the grip with thumb raised position at this step, you can workout more on your lats.
• With your knees slightly bent and your upper body leans forward to make a 45-degree angle, pull your arms down with the strength of your lats. At this step, try attaching your triceps to your lats.
• With your chest open, slowly return to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and gradually increase as you get stronger.

Keep your back straight and core engaged throughout the exercise.

Focus on pulling the cable down with your lats, not your arms.

Control the movement and avoid using momentum to complete the exercise.

Exhale as you pull the cable down and inhale as you release it back up.

Perform the exercise in a slow and controlled manner to maximize muscle engagement.

How To

• Set the weight you want to receive assistance. The greater the weight, the more support you will receive.
• Hold the bar with your arms wider than shoulder-width apart and place your weight on the pedestal.
• With your chest open, pull your arms up as if bending the bar.
• Lower the body while maintaining the posture without swaying your upper body.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that allows you to perform 8-10 reps with proper form.

Keep your core engaged and shoulders pulled back throughout the movement.

Focus on pulling with your back muscles rather than relying on your arms.

Control the movement on both the way up and the way down.

Gradually decrease the weight as you get stronger to challenge your muscles.

Perform 2-3 sets of assisted pull-ups, 2-3 times per week.