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 Lateral Step Up

QuadricepsGlutesHamstringsOuter thighs

Smith Machine Leg Press

GlutesQuadricepsCalvesInner thighs

Smith Machine Low Bar Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine Lunges

GlutesQuadriceps

Smith Machine One-Leg Floor Calf Raise

Smith Machine Overhead Press Standing

Front shouldersTricepsSide shouldersMiddle chest

Smith Machine Reverse Calf Raises

Smith Machine Reverse Hyperextension

GlutesHamstringsLower back

Smith Machine Reverse Lunge from Deficit

GlutesQuadricepsHamstringsCore

Smith Machine Romanian Deadlift

HamstringsGlutesInner forearmOuter forearmLower back

Smith Machine Seated Calf Raise

Smith Machine Seated Shoulder Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Smith Machine Shrug

Smith Machine Single-Arm Bent-Over Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Smith Machine Split Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine Squat

GlutesQuadricepsHamstringsCalvesInner thighs

Smith Machine Squeeze Press

Middle chestTricepsFront shouldersUpper chest

Smith Machine Standing Calf Raise

Smith Machine Standing Overhead Press

Front shouldersTricepsSide shouldersMiddle chest

Smith Machine Sumo Chair Squat

GlutesQuadricepsHamstringsInner thighs

Smith Machine Sumo Deadlift

GlutesHamstringsQuadricepsLower backInner thighs

Smith Machine Sumo Squat

GlutesQuadricepsCalvesInner thighsOuter thighs

Smith Machine Upright Row

Side shouldersBicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Smith Machine Wide Shrug

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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