Back
Seated Row
Seat height: upper handles (if app.) in line with shoulders
Chest pad: both hands should comfortably reach handles at full extension
Back Extension
Back pad should sit at upper back
Footrest: allow for a slight leg bend
Assisted Pull-Up & Dip
The video's machine involves kneeling; you need to stand on W&L's
Can remove the pin and gently lower the platform fully to do exercises without resistance
Seated Chest Fly/Delt Fly
Seat height:
chest pressed into pad
collarbones at handle height
Pull-Up Bars
My recommended progressions for pull-ups: dead hangs, active hangs, scapular pulls, negatives, band-assisted pull-ups, then unassisted pull-ups.
For height, drag a jump-block over to stand on.
Plate-loaded Row ("T-Bar Row")
Chest pad height:
High enough so the handles are just within reach
Machine Row
5 main form cues:
Handles right below chest, wrists flat
Elbows flare out and back
Ideal layback and forward lean (11 or 1 o'clock)
Don't "end vertical"
Handle pushdown moving forward
Hands high and in-line with the chain
Legs, then hips, then arms
Seated Low Row
Keep shoulder blades tight
Slight bend in knee
Come forward to 90 degrees (avoid full extension)
Control the movement
Lat Pulldowns
These come in 2 different heights!
Keep legs rooted and stable under the thigh pad
Squeeze/retract shoulder blades for the entire movement
Keep reps slow and controlled
Pull bar to collarbones/upper chest
45º Back/Glute Extension
Adjust thigh pad to upper thigh (goal: hinge at the hips)
Technique can be back-focused or glute-focused
90º Back/Glute Extension
Also known as a Glute Ham Developer (GHD), targets the posterior chain
Technique can be back-focused or glute-focused
Other Non-Machine Back Exercise Suggestions
Conventional deadlift
Rows
DB rear delt flies