Machine Exercises

  • Lat Pull-down

    The movement simulates a pull-up. Since you are seated, it allows you to concentrate on your back and shoulders doing the work instead of also having to be concerned about your hips and legs.

  • Lat Pull-in

    This strengthens the lats and the side of your torso while targeting the arms and upper back.

  • Lateral Deltoid Raise

    This can be done at almost any gym by using a cable and a single grip handle.

  • Leg Curl

    A great option for hamstring isolation if you prefer not to lie down on your stomach. The back pad encourages your spine to remain still and your hips to remain in contact with the bench.

  • Leg Extension

    This machine isolates the quadriceps and strengthens the patellar tendon to help power you through any motion when your legs are involved. It is very beneficial for those who tend to pronate or walk turned out to prevent future knee problems.

  • Preacher Curl

    This is similar to the free weight exercise that isolates the biceps but offers a guided path for your arms.

  • Pronated Grip Row

    Working with your palms facing down targets the upper back and rear shoulders more intensely than if the palms faced each other.

  • Prone Leg Curl

    This targets the back of your thighs and can prevent you from using other muscles to assist the motion when done with proper form.

  • Pull-ups

    This is the same movement as a pull-up, but the weight stack helps support your bodyweight as you execute the pull-up. This allows you to train for an unassisted pull-up, and is a good way to strengthen the lats, traps, and biceps.

  • Rear Deltoid Fly

    This exercise counteracts the forward-rounded position most of us assume throughout our day by working at the computer, driving, or walking with a backpack. This exercise guides you through a safe range of motion while strengthening your rear shoulders.


Start by selecting a body part to see the available exercises.

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