Machine Exercises

276 exercises using Machine, with primary and secondary muscle activation, difficulty levels and step by step instructions.

276

Exercises

21

Muscle Groups

3

Difficulties

All Machine exercises

Smith Machine Biceps Curl

BicepsOuter forearm

Smith Machine Box Squat

GlutesQuadricepsHamstringsLower back

Smith Machine Bulgarian Split Squat

GlutesQuadricepsHamstringsCore

Smith Machine Bulgarian Split Squat (one leg)

GlutesQuadricepsCalvesInner thighs

Smith Machine Calf Raise

Smith Machine Chair Squat

QuadricepsCalvesGlutesInner thighs

Smith Machine Close Grip Bench Press

TricepsFront shouldersUpper chestMiddle chest

Smith Machine Close-Grip Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Smith Machine Deadlift

GlutesLower backQuadricepsHamstringsCalvesInner thighs

Smith Machine Decline Bench Press

Middle chestTricepsFront shouldersUpper chest

Smith Machine Donkey Kick

GlutesHamstringsCore

Smith Machine Frog Hip Thrust

GlutesHamstringsCore

Smith Machine Front Leg Elevated Split Squat

QuadricepsGlutesHamstringsCore

Smith Machine Front Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine Hack Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine Hang Clean

GlutesQuadricepsHamstringsTrapeziusCalvesCoreFront shouldersInner forearmOuter forearmLower back

Smith Machine High Pull

Side shouldersTrapeziusBicepsFront shoulders

Smith Machine Hip Thrust

Smith Machine Hip Thrust

GlutesQuadricepsHamstrings

Smith Machine Incline Bench Press

Upper chestTricepsFront shoulders

Smith Machine Incline Push-Up

Bodyweight · Easy

Upper chestMiddle chestTricepsFront shoulders

Smith Machine Incline Tricep Extension

TricepsFront shoulders

Smith Machine JM Bench Press

TricepsFront shouldersUpper chest

Smith Machine Kneeling Hip Thrust

GlutesHamstringsLower back

How to train with Machine

Machine is one of the most versatile pieces of equipment in the gym, hitting multiple muscle groups with a single setup. It rewards good form and progressive overload, making it a staple for both beginner and advanced programs.

Combine compound lifts with focused isolation work to round out a session. Track your weights and reps over time to make sure each workout adds load, volume or quality compared to the last.

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