Back machines were once overlooked as workout equipment, but not anymore. Back machines provide a versatile workout that targets multiple muscle groups, handy for building strength, increasing flexibility and recovering from injuries.
There are a lot of things to take into account when choosing a back machine, and you can prepare yourself by reading this brief yet comprehensive guide on what to look for. One back machine you might like is the Fitness Reality X-Class Multi-Workout Bench, a well-made and extremely versatile machine that can be adapted to handle a wide variety of different exercises.
What to know before you buy a back machine
Back 101
What most of us call back muscles are really three different types of muscles: extensors, flexors and obliques. When you exercise your back, you need to work all three of these groups and their next-door neighbors, the abs and glutes.
Extensors are the large muscles that attach to the back of your lower spine. Extensors help hold your spine vertically, and you use them when you stand up or lift things.
Flexors are those muscles that are attached to the front of your spine and include your abdominal muscles. You use flexor muscles every time you bend forward, lift and arch your lower back.
Obliques are the muscles that are attached to the sides of your spine. They help rotate your spine and maintain proper posture.
Abs are abdominal muscles that allow you to tilt, flex, extend, bend and rotate your trunk. They protect your spine and establish your posture. When abs are strong and well defined, people call them “six-packs.”
Glutes are a group of three muscles in your buttocks. They work with your extensors and flexors to move your hips and thighs. You activate your glutes every time you stand up, climb stairs or stay in an erect position.
45 degrees or 90 degrees?
Both of these basic types of back machines allow you to do the same exercises, only in different ways.
45-degree machines put you in a position where you are leaning forward, not flat. This 45-degree slant makes your back machine easier to mount and dismount and makes your exercises easier to perform. Keep in mind that if you buy a machine that puts you in a 45-degree position, it is also easier to do your exercises incorrectly.
90-degree machines put you in a position where you are parallel to the floor of your exercise room. This position targets your lower back muscles a little better and keeps your back in a better position.
Back machine features
Strength
You want a back machine that supports not just your weight but also all the additional weights you plan to use when working out. Check for advertised weight capacity and buy only a back machine that is rated for your planned total weight.
Adjustability
Your body needs to be properly supported by your back machine in order for you to get the most out of your exercise. When your body is properly supported, your exercises are less likely to cause you injury. You want a back machine that can be adjusted to fit your body, not someone else’s.
Comfort
Photos can be deceiving. Always check to see how much padding a back machine has and remember that more padding is better.
Nonslip feet
An unsteady machine is unsafe for you to use and can easily scratch your floor unless it has feet that won’t slip, skid or damage the floor of your workout area.
Back machine cost
Compact 45-degree back machines are available at around $70-$100, but at this level look closely at weight capacity, materials and build quality. Up to $130 you’ll find better 45-degree machines and a few 90-degree machines. Top-end back machines can cost up to $300 and more.
Back machine FAQ
Can anyone use a back machine?
A. Every manufacturer offers the disclaimer that you should consult your healthcare adviser before embarking on any exercise program. If you have any kind of chronic back problem, a back machine is not for you. Back machines are for people who want to improve their posture and reduce the lower back stiffness and soreness that comes from sitting at a desk all day.
How many times do I have to adjust my back machine?
A. At least two. Before you use it, you should experiment with how much range of motion you have to work with. Choose what seems a comfortable position to begin with and fine-tune it during your first session.
Which back machine should I get?
Best of the best back machine
Fitness Reality X-Class Multi-Workout Bench: available at Amazon
Our take: This bench fits users from 60-76 inches tall and handles 650 pounds of total weight.
What we like: This extremely versatile back machine can be adapted to handle a wide variety of different exercises. The tubular steel frame is powder-coated and the 2.5-inch bench pad is wrapped in vinyl made to resist sweat and moisture. This back machine can be positioned at four different slope levels to enhance your weight training.
What we dislike: A few users said exercises were more challenging than they needed to be because the proportions on this machine were not quite right.
Best bang for your buck back machine
Stamina X Hyper Bench: available at Amazon
Our take: This lightweight back machine is built for home use and allows you to focus on exercises that strengthen the core.
What we like: This back machine has a thigh support that adjusts to fit the user’s leg length, and the pivoting foam rollers hold your ankles securely so your body is aligned in the correct workout position. The supports and the rollers are densely padded to make your workout more comfortable. The frame of this back machine is built of solid steel, and the rubber floor protectors prevent scratching and skidding.
What we dislike: This machine is a better fit for people with longer legs.
Honorable mention back machine
Stamina Pro Ab/Hyper Bench: available at Amazon
Our take: This back machine is best for users under 6 feet tall who want powerful back muscles, terrific core strength and ripped abs.
What we like: This machine has four crunch positions, and the pull of one pin quickly and easily adjusts the angle of the bench from flat to 30 degrees. The padding is thick and comfortable throughout. This machine’s thigh support adjusts to different leg lengths.
What we dislike: A few users have complained of locking pins falling out, which can be potentially dangerous.
David Allan Van is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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