3 Alternative Machine Back Exercises You Should Try

Earlier this month, the M&S media team traveled to Boise, ID and met up with Kaged Muscle CEO Kris Gethin.

While at one of his favorite home gyms, Kris showed us some of the unique exercise variations he has developed over the years he’s spent in the gym.

In this video, Kris covers 3 back exercises he likes to use to isolate his back.

1. Pull Down Using Ab Crunch Machine

First up for Kris on back day is the pull down using a crunch machine. For this exercise, Kris sets his elbows on the pads and grabs the handles of the ab crunch machine.

Then, Kris arches his back slightly, squeezes his shoulder blades back and pulls the weight using only his lats.

2. Unilateral Row Using Chest Machine

Next up, Kris heads over to the chest machine. But, instead of performing machine chest presses, he utilizes the machine to isolate his back.

Using the chest machine instead of a normal row allows Kris to eliminate the stabilization work needed from the obliques. Having a naturally thicker set of obliques, Kris doesn’t feel the need to target them indirectly.

To set up for this exercise, support yourself by grasping the machine with one hand and the handle of the chest machine with your working arm. Focus on squeezing the lat with each rep during the movement.

3. Hyperextension Using Cable Row

Last up for Kris is an exercise that mimics a deadlift and targets the lower back.

Kris attaches a flat bar to the cable row machine, grabs it firmly, puts his feet on the row machine, and (in a smooth motion) hyperextends back.

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