If you want to have a big figure, don't forget to strengthen your back muscles.
1. Lat Pulldown
Target Muscles: Latissimus dorsi, trapezius, biceps
- Sit on the machine and adjust the supports.
- Grip the bar with an overhand grip, slightly wider than shoulder-width.
- Pull the bar towards the upper part of your chest.
- Slowly return to the starting position.
- Repeat 8–12 times for 3–4 sets.
2. Seated Row Machine
Target Muscles: Middle back, trapezius, rear delts
- Sit down and brace your feet.
- Grip the handles with a neutral or wide grip.
- Pull the handles towards your chest.
- Slowly return to the starting position.
- Repeat 10–12 times for 3 sets.
3. Back Extension Machine
Target Muscles: Erector spinae, lower back
- Sit down and secure your legs under the supports.
- Lean against the padded roller.
- Bend forward and then return to an upright position.
- Maintain smooth movement.
- Repeat 12–15 times for 3 sets.
Tips for Effective Training
- Do not overarch your lower back; keep your core engaged.
- Focus on your shoulder blades – pull them together.
- Breathe correctly – exhale on the pull, inhale on the return.
- Start with a lighter weight; technique is more important.