Machine Workout Exercises


The ultimate beginners go-to exercises


Machine exercises are great for beginniners as they limit the range of motion and prevention from injury. Machine exercises are excellent for hotels, home gyms or drop setting when you dont want to spend time changing the plates on the barbell.

Exercises

PictureName of Exercise
T-Bar RowsT-Bar Rows
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...
Chin-UpsChin-Ups
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...
Reverse Grip ChinupsReverse Grip Chinups
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...
Calf Raises on Leg Press MachineCalf Raises on Leg Press Machine This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...
Donkey Calf RaisesDonkey Calf Raises
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...

Seated Calf RaisesSeated Calf Raises
1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad.
2. Lower your heels as low as you can (for a full range of motion).
3...
Machine Bench Press(Vertical Press)Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...
Machine Flyes (Pec Deck)Machine Flyes (Pec Deck)
Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar...
Smith Machine Incline PressSmith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...
Machine Back ExtensionsMachine Back Extensions Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax...
Standing Calf RaisesStanding Calf Raises While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e...
Hack SquatHack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...
Leg Curl or Hamstring CurlLeg Curl or Hamstring Curl 1. Lie on the machine comfortably while hooking your legs underneath the pad. If you are on the seated chair leg curl then sit comfortably with your legs between the pads.
2. ...
One Legged Smith Split SquatOne Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...
Hip AdductorHip Adductor Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl...
Cable SquatsCable Squats To perform Cable Squats stand upright with the straight bar in a curled position. ...
Machine Military or Shoulder PressMachine Military or Shoulder Press Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show...
Machine Military Press (Shoulder Press)Machine Military Press (Shoulder Press) Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...
Machine Rear Deltoid LateralsMachine Rear Deltoid Laterals
Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ...
Leg PressLeg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...
Leg ExtensionLeg Extension To perform the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to...



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