Machine Back Exercises to Get Lean for Women
46 Machine Back Exercises to Get Lean for Women with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Assisted Pull Up
By using a machine, this workout can be helpful for those who cannot do a bodyweight pull-up. Set the assist weight for 10 reps initially, and gradually increase it!
BeginnerAssisted Weight Machine - 2
Seated Row Machine
Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerSeated Row Machine - 3
High Row Machine
High row is a position where you place your hands high and pull from top to bottom. It’s good for stimulating the upper back muscles more!
IntermediatePlate Loaded High Row Machine - 4
Lat Pulldown Machine
It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!
AdvancedLat pulldown Machine - 5
Low Row Machine
Keep your arms low while executing a rowing movement. This exercise strongly targets your back muscles!
IntermediatePlate Loaded Row Machine - 6
One Arm Machine Seated Row
By executing it with only one hand, you can have a wider range of upper body movement. Try to focus on the lower back part, and if you twist your upper body, you can also target the deeper part of your back.
BeginnerPlate-Loaded Seated Row - 7
T-Bar Row
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
AdvancedPlate Loaded T-Bar Machine - 8
T-Bar Row Machine
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
IntermediatePlate-Loaded Chest Supported T Bar - 9
Wide Pulldown Machine
You can target your entire back with a wide grip in this workout. This is a workout that especially focuses on the outer part of the back muscles!
BeginnerPlate-Loaded Wide Pulldown Machine - 10
Assisted Chin Up
It can help the lower back muscles and biceps muscles, and is easier than pull-up. Try to push your chest up when doing the exercise.
BeginnerAssisted Weight Machine
Ranked 11–46
- 11
Back Extension Machine
The best workout that can strengthen the waist muscles. Please proceed in the correct posture while maintaining tension in the lower back muscle!
AdvancedSeated Back Extension Machine - 12
Close Grip T-bar Row
It is one of the best workouts that targets the whole back muscles and make a toned back. You can hold the grip tightly and target it to the inner back muscles!
AdvancedPlate Loaded T-Bar Machine - 13
Hammer Strength Seated Row
Work your back with the Hammer Strength machine.
AdvancedPlate-Loaded Seated Row - 14
Neutral Grip Assisted Pull Up
It's a workout that can help the inner back muscles more than normal pull-ups!
BeginnerAssisted Weight Machine - 15
One Arm Lat Pulldown Machine
Because you do it with one hand, you can increase your concentration on the workout area.
AdvancedPlate-Loaded Lat Pulldown Machine - 16
Bent Over Row Machine
The bent-over row machine lets you target your back muscles while leaning forward. It’s easier to keep good form compared to dumbbells or barbells.
Advanced - 17
Hammer Strength ISO-Lateral Row
The Hammer Strength Iso-Lateral Row is a machine row where each arm moves independently. It helps correct muscle imbalances and gives your lats and mid-back a strong workout.
AdvancedPlate-Loaded Seated Row - 18
Incline T-bar Row
The incline T-bar row is a back exercise done with your chest supported on a bench. It lets you target your lats and upper back while reducing strain on your lower back.
AdvancedPlate-Loaded Chest Supported T Bar - 19
Linear Low Machine
The linear row machine lets you pull along a straight path. It’s great for working your lats and mid-back, and helps beginners maintain good form.
Advanced - 20
Plate Loaded Lateral Row
The plate-loaded lateral row is a machine row where you pull from the side. This side pull helps build your lats and widens your back.
AdvancedPlate-Loaded Seated Row - 21
Reverse Peck Deck Fly
Reverse pec deck fly strengthens your rear delts, upper back, and rhomboids. It boosts shoulder stability and helps fix rounded shoulders.
AdvancedFly Machine - 22
Row/Rear Delt Cybex Row
The rear delt machine targets your rear delts, upper back, and scapular muscles. The stable movement helps you focus on your rear shoulders.
AdvancedSeated Row Machine - 23
Rowing Machine Circular
This machine exercise works your back with a circular rowing motion.
Advanced - 24
Hammer Strength MTS Iso-Lateral D.Y. Row
Machine rows are great for building thickness in your lats and mid-back. They help you use the strength of your entire back.
Advanced - 25
Hammer Strength MTS Iso-Lateral Front Pulldown
This machine exercise targets your lats. Each arm moves independently, helping you build a balanced and strong back.
Advanced - 26
Hammer Strength MTS Iso-Lateral High Row
This workout targets your upper back, especially your lats and traps.
AdvancedPlate Loaded High Row Machine - 27
Hammer Strength MTS Iso-Lateral Row
Machine row is great for your lats and traps. Moving each arm separately helps fix muscle imbalances.
AdvancedPlate-Loaded Seated Row - 28
Hammer Strength Plate-Loaded Iso Front Lat Pulldown
This exercise lets you strengthen each side of your back separately. Great for building a wide, strong back.
Advanced - 29
Hammer Strength Plate-Loaded Iso High Row
This exercise strengthens your back, especially the lats and traps. Moving each arm separately helps improve your balance.
AdvancedPlate Loaded High Row Machine - 30
Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown
This exercise targets your upper back and lats. Moving one side at a time helps fix muscle imbalances.
AdvancedPlate-Loaded Wide Pulldown Machine - 31
Hammer Strength Romanian Deadlift
This compound exercise works your lower body and back at the same time. It’s especially effective for your glutes, hamstrings, quads, and lower back.
AdvancedPlate-Loaded Squat Lunge Machine - 32
One Arm Hammer Strength MTS Iso-Lateral D.Y. Row
This one-arm row targets your lats and traps. Working one side at a time helps fix imbalances.
Advanced - 33
One Arm Hammer Strength MTS Iso-Lateral Front Pulldown
This one-arm pulldown works your back, especially the lats. Training one side at a time helps balance your muscles.
Advanced - 34
One Arm Hammer Strength MTS Iso-Lateral High Row
This exercise strengthens your back, especially the lats and mid-traps. Working one arm at a time helps balance your strength.
AdvancedPlate Loaded High Row Machine - 35
One Arm Hammer Strength MTS Iso-Lateral Row
This one-arm row is great for strengthening your lats and traps. Working one side at a time helps fix muscle imbalances and lets you focus on each rep.
AdvancedPlate-Loaded Seated Row - 36
One Arm Hammer Strength Plate-Loaded Iso Front Lat Pulldown
This single-arm pulldown targets your back, especially the lats. Working one arm at a time helps build balanced muscles.
Advanced - 37
One Arm Hammer Strength Plate-Loaded Iso High Row
This exercise strengthens your back, especially the lats and upper traps. Working one arm at a time helps fix muscle imbalances.
AdvancedPlate Loaded High Row Machine - 38
One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown
This one-arm pulldown helps develop your lats and scapular muscles. Working one hand at a time helps fix muscle imbalances.
AdvancedPlate-Loaded Wide Pulldown Machine - 39
One Arm High Row Machine
The one-arm high row machine targets your lats and traps. Pulling with one arm helps strengthen both sides evenly.
AdvancedPlate Loaded High Row Machine - 40
One Arm Low Row Machine
The one-arm row machine targets your lats and rhomboids. Working one arm at a time helps balance your strength and boosts core stability.
AdvancedPlate Loaded Row Machine - 41
One Arm Wide Pulldown Machine
This machine exercise targets your upper back and lats. Pulling with one arm helps balance your muscles.
AdvancedPlate-Loaded Wide Pulldown Machine - 42
Panatta Super High Low
The Panatta Super High Row targets your upper back and traps. It helps build both thickness and width.
AdvancedPlate Loaded High Row Machine - 43
Panatta Super Rowing Machine
The Panatta Super Row is a machine row exercise that effectively develops your back. It helps strengthen your lats and traps, and you can safely practice the rowing motion using the machine.
Advanced - 44
Parallel Grip Wide Pulldown (Rear) Machine
The parallel grip wide pulldown works your upper back, lats, and traps. It helps build both the thickness and width of your back.
AdvancedPlate-Loaded Wide Pulldown Machine - 45
Plate Loaded Seated Row
The plate-loaded seated row is a machine row exercise that strengthens your lats and traps. Adjust the weight with plates to boost your strength and back muscles.
AdvancedPlate-Loaded Seated Row - 46
Reverse Pec Deck Fly (Back Target)
Reverse pec deck fly is great for strengthening your upper traps, rhomboids, and rear delts. It helps build upper back thickness and shoulder stability.
AdvancedFly Machine
