Machine exercises

What a machine is good for

A machine fixes the path so you do not have to. That takes the balancing out of the movement and puts everything you have into the muscle being trained, which is why machines are worth most at the end of a session, when the stabilisers are tired and the target muscle is not.

The fixed path is also the catch: it fits some bodies better than others. Set the seat so the working joint lines up with the pivot before you judge how the movement feels.

Every machine exercise

Chest

• Machine Chest PressBeginner · Compound
• Pec DeckBeginner · Isolation

Back

• Lat PulldownBeginner · Compound
• Chest-Supported RowBeginner · Compound
• Machine PulloverIntermediate · Isolation

Shoulders

• Reverse Pec DeckBeginner · Isolation
• Machine Shoulder PressBeginner · Compound

Biceps

• Preacher CurlIntermediate · Isolation

Lower Back

• Back ExtensionBeginner · Isolation
• Reverse HyperextensionIntermediate · Isolation

Quads

• Leg PressBeginner · Compound
• Leg ExtensionBeginner · Isolation
• Hack SquatIntermediate · Compound

Hamstrings

• Lying Leg CurlBeginner · Isolation
• Seated Leg CurlBeginner · Isolation
• Glute-Ham RaiseAdvanced · Compound

Glutes

• Seated Hip AbductionBeginner · Isolation
• Machine Glute KickbackBeginner · Isolation

Calves

• Standing Calf RaiseBeginner · Isolation
• Seated Calf RaiseBeginner · Isolation
• Leg Press Calf RaiseBeginner · Isolation
• Donkey Calf RaiseIntermediate · Isolation
• Smith Machine Calf RaiseBeginner · Isolation

Other kit

• Dumbbell
• Bodyweight
• Barbell
• Resistance band
• Cable
• Kettlebell