If you typically steer clear of the machine area at the gym, let us convince you to make an exception with today’s routine to reduce back fat. While weighted equipment can look intimidating, all you need are the right instructions to feel like a pro in no time. With the help of our in-house fitness expert, Amanda Lee, we’re sharing four ways to use machines to tone your back muscles. Watch each step-by-step tutorial below and update your workout wardrobe at the end.
The Routine:
Lat Pull-Downs
Cable Rows
Cable Face Pulls
Cable Rear Delt Fly
The Move: Lat Pull-Downs
How to: Sit at a lat pull-down machine and grab the bar with a wide overhand grip. Your arms should be straight and your torso upright. Pull your shoulder blades down and back, as you bring the bar to your chest. Return to the starting position. Repeat for 12-15 reps.
The Move: Cable Rows
How to: Grab two cable handles with a narrow grip. Take a few steps back and then squat down. Then squeeze your shoulder blades as you pull back, keeping your abs tight. Return to starting and repeat for 12-15 reps.
The Move: Cable Face Pulls
How to: Grab the rope with an overhand grip, with your thumbs up. Then take a few steps back from the machine to extend the cable. Squeeze your shoulder blades together as you pull the handles of the rope in toward your face, keeping your abs tight. Return to the starting position. Repeat for 12-15 reps.
The Move: Cable Rear Delt Fly
How to: Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. Start by moving your arms, keeping them straight as you pull back and outward. Stabilize your body by keeping your abs tight. Return the handles to the start position and repeat for 12 reps.
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