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

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