Gym machine exercises

About machine exercises

Machines guide the path of the movement for you, which makes them the easiest equipment to learn and to load in small steps. A fixed path lets you push close to your limit without a spotter and keeps attention on one muscle at a time.

Choosing between these exercises

The trade-off is that a fixed path suits one body size better than another, so set the seat, pad and handle positions before your first set. Free weights and cables ask more of balance and the stabilizing muscles; machines ask less, which is why they are a common starting point and a useful finisher. Always read the instruction plate on the machine and begin with a light load.

At a glance

Where to start

These guides are rated beginner level: Machine hip adduction-abduction, High row machine, Machine abdominal crunch, Machine assisted dips, Machine assisted pull-up and Machine bicep curl.

All 40 guides

Grouped by main muscle. Each line shows the equipment, the level and the supporting muscles from that guide.

Chest (7)

• Machine assisted dips — beginner; also works front deltoids and rhomboids
• Machine chest fly — beginner; also works front deltoids and serratus
• Machine chest press — beginner; also works front deltoids and triceps
• Machine decline press — beginner; also works front deltoids and triceps
• Machine incline press — beginner; also works front deltoids and triceps
• Machine smith bench press — beginner; also works front deltoids and triceps
• Machine smith decline bench press — beginner; also works front deltoids and triceps

Lats (5)

• High row machine — beginner; also works rhomboids and biceps
• Machine assisted pull-up — beginner; also works biceps, forearm flexors, rear deltoids and rhomboids
• Machine seated row horizontal grip — beginner; also works rhomboids and biceps
• Machine seated row neutral grip — beginner; also works rhomboids and biceps
• Machine smith bentover rows — beginner; also works biceps, lower back and traps

Quads (5)

• Machine leg extension — beginner; also works glutes
• Machine pendulum squat — beginner; also works glutes
• Machine pin loaded leg extension — beginner; also works glutes
• Machine plate loaded leg extension — beginner; also works glutes
• Smith machine squat — beginner; also works glutes

Glutes (4)

• Hip thrust machine — beginner; also works glute med, hamstrings and quads
• Machine hack squat — beginner; also works calves and hamstrings
• Machine leg press — beginner; also works hamstrings
• Smith machine deadlift — beginner; also works lower back

Hamstrings (3)

• Machine leg curl — beginner; also works calves
• Machine pin loaded lying leg curl — beginner; also works calves
• Machine plate loaded lying leg curl — beginner; also works calves

Triceps (3)

• Machine overhead tricep extension — beginner
• Machine tricep dips — beginner
• Machine triceps pushdown — beginner

Adductors (2)

• Machine hip adduction — beginner; also works glutes
• Machine hip adduction-abduction — beginner

Biceps (2)

• Machine bicep curl — beginner; also works brachialis
• Machine preacher curl — beginner; also works brachialis

Front Deltoids (1)

• Machine shoulder press — beginner; also works traps and triceps

Calves (1)

• Machine calf raise — beginner; also works soleus

Glute Med (1)

• Machine hip abduction — beginner; also works abductors

Side Deltoids (1)

• Machine seated lateral raise — beginner; also works front deltoids and traps

Rear Deltoids (1)

• Machine rear delt fly — beginner; also works rhomboids and traps

Abs (1)

• Machine abdominal crunch — beginner; also works obliques and deep core

Rhomboids (1)

• Machine seated kelso shrugs — beginner; also works traps

Soleus (1)

• Machine seated calf press — beginner; also works calves

Traps (1)

• Machine shrugs — beginner; also works forearm flexors

Common questions

More exercise guides by muscle and equipment

Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.

By muscle

• Chest exercises
• Front delt exercises
• Lat exercises
• Quad exercises
• Glute exercises
• Hamstring exercises
• Biceps exercises
• Triceps exercises
• Calf exercises
• Rear delt exercises
• Ab exercises
• Oblique exercises

By equipment

• Barbell exercises
• Dumbbell exercises
• Cable exercises
• Bodyweight exercises
• Gym machine exercises
• Cardio exercises
• Mobility exercises

Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.