🗒️ Intermediate’s Machine Back Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Machine Back Routine
✋ Tips for Effective Preparation!!
- When exercising with machines, the fixed position can put strain on your joints, so it’s important to be mindful of your form and listen to your body.
- Continuously using the same exercises and machines can decrease effectiveness, so maintain overall muscle balance by using a variety of machines!
- Machines usually have exercise instructions displayed with pictures. Refer to them and perform the exercises with proper form.
📝 Exercise list
Click on the exercise for detailed instructions.
Smith Machine Row
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: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 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.
T-bar Row Machine
How To
- With your legs hip-width apart, place the machine at the center of your body.
- Hold the machine with both hands, keeping your back neutral and not arching your back.
- With your elbows close to your body, pull the handle all the way to your stomach.
- Feeling the tension in your back, lower the machine and return to position 2.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 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 handles with an overhand grip, slightly wider than shoulder-width apart.
Pull the handles towards your chest, squeezing your shoulder blades together at the top of the movement.
Control the weight 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.
Lat Pull Down
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: 4 sets
reps: 8~10 reps
Rest time: 1min
🤖 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.
Low Row Machine
How To
- Sit on the machine and hold the handle with both hands while keeping your upper body upright.
- Pull your elbows close to your body while feeling the stimulation of your back muscles. (At this time, use the strength of the back, not the arms, so that you can target your back muscle.)
- Keeping the tension on your back, slowly extend your arms.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
1. Start with a light weight and focus on proper form and technique.
2. Keep your back straight and core engaged throughout the exercise.
3. Pull the handles towards your chest, squeezing your shoulder blades together.
4. Control the movement and avoid using momentum to complete the exercise.
5. Exhale as you pull the handles towards your chest and inhale as you release.
6. Gradually increase the weight as you become more comfortable and confident with the exercise.
Cable Straight Arm Pulldown
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: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 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.
Pull Up
How To
- Hang yourself from the bar (or pull up bar) with your arms wider than your shoulder.
- Pull yourself up until your chin is above the bar.
- Go down while maintaining the position so that the upper body does not shake.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a shoulder-width grip on the pull-up bar.
Engage your core and keep your body straight throughout the movement.
Initiate the pull by squeezing your shoulder blades together.
Focus on pulling your elbows down towards your sides, not just pulling with your arms.
Lower yourself down in a controlled manner, avoiding swinging or using momentum.
Start with assisted pull-ups or use a resistance band if you’re unable to do a full pull-up yet.
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