Incorporating weights and machines into your workouts can really help you to burn extra calories while toning your muscles. We’ve put together some super effective machine movements to try to target and reduce back fat.

The workout will consist of the following movements:

  • Lat Pull-Downs
  • Cable Face Pulls
  • Cable Rows
  • Cable Rear Delt Fly

Lat Pull Downs
Using the lat pulldown machine, sit down, ensuring your torso is upright and your feet are firm and flat on the ground. Grab the bar with a wide overhand grip and fix it into place on the machine. Once you have selected the weights you want, pull your shoulder blades down and back, bringing the bar to your chest. Return to your original position and repeat this movement for around 12-15 reps.

Cable Face Pulls
Grab the cable rope using an overhand grip with your thumbs facing upwards. Take a few steps away from the machine so that the cable extends. Pull the handles of the rope in towards your face and squeeze your shoulder blades as you do. Keep your abs tight throughout. Return to your starting position and repeat for 12-15 reps.

Cable Rows
Get two cable handles with a narrow grip and take a few steps back then squat down. Pull back while squeezing your shoulder blades and keeping your abs tight. Return to starting position and repeat for 12-15 reps.

Cable Rear Delt Fly
Grabbing the left pulley with your right hand, grab the right one with your left hand, and cross them in front of you. Begin by moving both arms, keeping them straight as you pull them back and outwards. Keep your core strong and abs tight to stabilize your body. Return the handles to the start position and repeat for 12 reps.