8 Lower Back Machine Exercises to Gain Those Curves

  Jan 17, 2024
Reviewed by Vivek Upadhyay

Back Machine Exercises

Exercising gives stability to your mind and body. Plus, it makes your physique look good. Exercising regularly is a must, however, the more important thing is to work all the muscle groups and body parts evenly. 

It is quite common to forget about the parts that are not usually not seen openly, such as the lower back. So you must fix a few hours in a week to concentrate on those areas. 

The best thing is that you can simply use gym gear, machines, and equipment to work on those muscles. Please make sure to have a correct posture and train correctly.

Well, if this sounds tricky, don’t worry, we have discussed the machines, exercises, and equipment in the gym to strengthen your lower back. Also, you can take ASFA’s Bodyweight Strength Training Certification course to understand all aspects of workout training. 

So without any further ado, let’s jump in!

Gym Machines and Equipment for Lower Back Muscles 

Here is the list of machines and gears that you must incorporate in your lower back training days. 

The Lateral Pulldown Machine

You can target your latissimus dorsi which is the largest muscle in your upper back. This particular muscle group is essential for maintaining good posture and preventing injuries to your spine.

Using your hands slightly wider than shoulder-width apart, grab the bar. Keep a straight back as you slowly lower the bar toward your chest. Hold it for a brief moment before releasing it once more. 

The lateral pull-down machine has a weight bar in which you can add or minus the weight according to your comfort. 

Seated Row Machine  

The next lower back routine exercise is seated row, done on the machine with the exact name. This exercise works on the rhomboids, the muscles that stabilize your shoulders and upper back and are located in the space between your shoulder blades.

With your feet resting on the footrests, take a seat and use an overhand grip to grab the handlebars of this machine.

 Your elbows should remain close to your body as you slowly pull the handle in your direction. Hold the row for a few seconds, then release it. 

You can perform sets with repetitions according to your fitness routine. 

Bar Extension Machine 

Bar extensions not only target the lower back, it also work the muscles in your core, hamstrings, and glutes. Make sure the pad fits snugly on your hips before using this machine.

To do this exercise, bend forward gradually, maintaining a straight back, with both hands behind your head. Return to the starting position after a brief moment of holding. You can do similar repetitions and sets according to your workout plan. 

Deadlift with a Barbell

Exercises that target multiple muscles in the back, such as the erector spinae and traps, are great examples of compound movements. Deadlifts with barbells also work your hamstrings, quadriceps, and glutes.

To do this, you gradually lower the bar toward the floor, maintain a straight back, and contract your core muscles. Pull the bar back up by applying pressure with your heels. Please note that you can add weight according to your strength. 

Cable Machine pull-through

This machine helps to work your hamstrings, glutes, and lower back. It also enhances coordination and balance. Stand against the cable machine. Then hold the handle and, maintain a straight back posture. Now pull it up towards your chest while putting one foot in front of the other. Hold for a few seconds before releasing.

This exercise is slightly difficult to perform for the beginners. Therefore, they are often advised to do it without adding any weight plate. 

Elliptical Trainers 

Elliptical trainers are the best machine that mixes low-impact workouts with lower body strength. 

Place your feet on the foot pedals and use an overhand grip to move it. Keeping your posture straight, push down with your legs and pull the handles in your direction. 

You can choose to perform this exercise for 5 minutes, 10 minutes, and so on based on your workout routine. 

Glute Ham Machine 

The glute ham machine works the hips, lower back, glutes, and hamstrings. Jump to the machine and place your heels on the footplates.

With your face facing forward and your knees resting on the pads, look down at the ground.

To maintain your weight, hold onto the hand supports located on either side of the machine.

Move your upper body down toward the ground, then come up. Keeping your palms crossed over your chest, make sure to semi-straighten your back.

Smith Machine Rack Pulls

Rack pulls draw attention to the muscles in the lower back, core, and hamstrings. 

The barbell should be at waist level in front of you as you stand in front of the machine.

Lean forward, keeping your back straight, and place your hands shoulder-width apart on the barbell. Your knees should be slightly bent.

As you raise the barbell to a standing position, unlock the bar and thrust your hips forward. Release the barbell back down to start after holding it here for a little while.

So these are the best lower back exercises using gym machines and equipment that you must follow.