Back machine exercises
By Ossian Hempel ·
The GainsLog exercise library has 46 exercises that target your back on a machine, a cable station or a Smith machine. 10 of them are used in the app's programs or suggested by its Program Builder.
- Exercises
- 46
- Machine, cable, Smith
- 20 · 22 · 4
- In GainsLog programs
- 10
- Balanced weekly sets, default profile
- 5 to 12
Shoulder extension
The upper arm moves back from in front of the body toward the side, as in a row or a straight-arm pulldown. 34 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Chest Supported T Bar RowMachine · Compound · In GainsLog programs | Machine | Compound | In GainsLog programs |
| Machine Chest Supported RowMachine · Compound · In GainsLog programs | Machine | Compound | In GainsLog programs |
| Machine PulloverMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| T Bar RowMachine · Compound · In GainsLog programs | Machine | Compound | In GainsLog programs |
| Incline Bar Straight Arm PulldownCable · Isolation · In GainsLog programs, Incline | Cable | Isolation | In GainsLog programs, Incline |
| Incline Rope Straight Arm PulldownCable · Isolation · In GainsLog programs, Incline | Cable | Isolation | In GainsLog programs, Incline |
| Seated Single Arm Cuffed Straight Arm PulldownCable · Isolation · In GainsLog programs | Cable | Isolation | In GainsLog programs |
| Standing Single Arm Straight Arm PulldownCable · Isolation · In GainsLog programs | Cable | Isolation | In GainsLog programs |
| Chest Supported Close Grip T Bar RowMachine · Compound | Machine | Compound | |
| Close Grip T Bar RowMachine · Compound | Machine | Compound | |
| Machine High RowMachine · Compound | Machine | Compound | |
| Machine Low RowMachine · Compound | Machine | Compound | |
| Plate Loaded Chest Supported RowMachine · Compound | Machine | Compound | |
| Plate Loaded High RowMachine · Compound | Machine | Compound | |
| Plate Loaded Low RowMachine · Compound | Machine | Compound | |
| Single Arm Machine Chest Supported RowMachine · Compound | Machine | Compound | |
| Single Arm Plate Loaded Chest Supported RowMachine · Compound | Machine | Compound | |
| Bar Straight Arm PulldownCable · Isolation | Cable | Isolation | |
| Close Grip Lat PulldownCable · Compound | Cable | Compound | |
| Incline Vulken Straight Arm PulldownCable · Isolation · Incline | Cable | Isolation | Incline |
| Keenan FlapCable · Isolation · Incline | Cable | Isolation | Incline |
| Neutral Grip Lat PulldownCable · Compound | Cable | Compound | |
| Rope Straight Arm PulldownCable · Isolation | Cable | Isolation | |
| Saggital FlapCable · Isolation | Cable | Isolation | |
| Seated Close Grip Cable RowCable · Compound | Cable | Compound | |
| Seated Medium Grip Cable RowCable · Compound | Cable | Compound | |
| Seated Single Arm Straight Arm PulldownCable · Isolation | Cable | Isolation | |
| Standing Single Arm Cuffed Straight Arm PulldownCable · Isolation | Cable | Isolation | |
| Underhand Grip Lat PulldownCable · Compound | Cable | Compound | |
| Vulken Straight Arm PulldownCable · Isolation | Cable | Isolation | |
| Chest Supported Smith RowSmith machine · Compound · Incline | Smith machine | Compound | Incline |
| Incline Smith RowSmith machine · Compound · Incline | Smith machine | Compound | Incline |
| Smith RowSmith machine · Compound | Smith machine | Compound | |
| Smith Yates RowSmith machine · Compound | Smith machine | Compound |
Log your back machine work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
Shoulder adduction
The upper arm pulls down toward the side of the body, as in a pulldown. 11 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Machine Lat PulldownMachine · Compound · In GainsLog programs | Machine | Compound | In GainsLog programs |
| Lat PulldownCable · Compound · In GainsLog programs | Cable | Compound | In GainsLog programs |
| Assisted PullupMachine · Compound | Machine | Compound | |
| Iso-Lateral Lat PulldownMachine · Compound | Machine | Compound | |
| Plate Loaded Lat PulldownMachine · Compound | Machine | Compound | |
| Single Arm Iso-Lateral Lat PulldownMachine · Compound | Machine | Compound | |
| Single Arm Machine Lat PulldownMachine · Compound | Machine | Compound | |
| Single Arm Plate Loaded Lat PulldownMachine · Compound | Machine | Compound | |
| Half Kneeling One Arm Lat PulldownCable · Compound | Cable | Compound | |
| Single Arm Bench Supported Lat PulldownCable · Compound · Incline | Cable | Compound | Incline |
| Single Arm Lat PulldownCable · Compound | Cable | Compound |
Horizontal shoulder abduction
The upper arm moves out and back at shoulder height, as in a reverse fly. 1 exercise.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Seated Wide Grip Cable RowCable · Compound | Cable | Compound |
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.
How many sets of back a week?
GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your back is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the back range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 12 | 5 to 12 |
| Deprioritized | 1 to 5 | 1 to 5 |
Rate your program's weekly sets in GainsLog
GainsLog Premium's program builder rates your program against these set ranges for every muscle.
FAQ
- Which back machine exercises does GainsLog use in its programs?
- Chest Supported T Bar Row, Machine Chest Supported Row, Machine Lat Pulldown, Machine Pullover, T Bar Row, Incline Bar Straight Arm Pulldown, Incline Rope Straight Arm Pulldown, Lat Pulldown, Seated Single Arm Cuffed Straight Arm Pulldown, and Standing Single Arm Straight Arm Pulldown. They are the back exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
- How many sets of back exercises should I do a week?
- GainsLog Premium's program builder rates a program against 5 to 12 working sets a week for your back at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.
- Which back machine exercises are compound?
- The GainsLog library tags 33 of the 46 as compound lifts, for example Chest Supported T Bar Row, Machine Chest Supported Row, Machine Lat Pulldown, and T Bar Row. The other 13 are isolation exercises.