This section is all about back workouts. These workouts can be especially hard for beginners due to the fact that when there is minimal muscle in an area you may not be able to get a quality contraction if your form is not almost perfect. We will list a good bit of machine workouts for more stability to help. It is important to try your best and if my descriptions aren't enough please go and do some more research so you can reach your goals!

1. Chest Supported Rows: This is a certain machine that can commonly be found in gyms, it has a pad to rest your chest on and then handles in front of the pad for you to pull on, you will set the height of the seat to a height that allows you to row comfortably towards your mid to low back. After setting the height grab the inside, vertical handles and pull towards you, try and pull with your back and not your biceps, do this with no weight and slowly increase the weight so you can ensure you're not pull with your biceps, after pulling back, return to starting position but don't set the weight down in between reps, repeat this process for your desired amount of reps.
2. Chest Supported T-Bar Rows: This is also a Machine, it has places for you to place your feet and a Chest Pad Similar to the last machine. Step onto the Foot Spots and then strech down until you can reach the horizontal part of the T-Bar, Pull the Bar towards you, using your upper-back muscles, you may slightly come off of the pad and thats okay! slowly return to the starting position, and again remember to not set the weight down, keep going until you have reached your desired amount of reps.
3. Lat Pulldowns: This workout is done on a sort of cable system, you know you're in the right area if there is a high hanging bar, a place to sit and then a place to secure you by placing your knees. Once you have found the correct machine then you can grab the bar a litle bit wider than shoulder width, and while still sitting relativly straight up and down, pull down, towards your hips, again focus on pulling with your back and not your biceps or swinging, after getting to atleast eye height or lower, but no lower than your chin, return to our strating position by extending your arms back up, but still keep your Lats engaged, repeat this process for your desired amount of reps. This is one of my favorite workouts, and is available at almost any gym.