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

Seated Leg Extension

Seated Leg Extension with Inward Toes

Seated Leg Press Machine

GlutesQuadricepsCalvesInner thighs

Seated rowing on rowing trainer

QuadricepsCardioMiddle backHamstringsCoreRear shoulders

Single leg extension

Single Leg Extension (plate loaded)

Single Leg Hack Squat

QuadricepsGlutesHamstrings

Single leg legpress

Single Leg Press (45-Degree Sled)

GlutesQuadricepsCalvesInner thighs

Single Leg Press Machine

QuadricepsGlutesCalvesInner thighs

SkiErg

CardioTricepsCoreFront shouldersMiddle back

Sled Glute Dominant Leg Press

GlutesQuadricepsHamstrings

Sled Reverse Hack Squat

GlutesQuadricepsCalvesInner thighs

Sled Side Leg Press

GlutesQuadricepsHamstringsOuter thighs

Sled Wide Hack Squat

GlutesQuadricepsCalvesInner thighsOuter thighs

Smith Curtsey Lunge

GlutesQuadricepsHamstringsInner thighs

Smith Decline Close Grip Bench Press

TricepsLower chestFront shouldersMiddle chest

Smith Machine Behind Neck Seated Shoulder Press

Front shouldersTricepsRear shoulders

Smith Machine Behind-Back Wide Shrug

Smith Machine Behind-the-Back Shrug

Smith Machine Bench Press

Upper chestMiddle chestTricepsFront shoulders

Smith Machine Bent Knee Good Morning

GlutesLower backHamstrings

Smith Machine Bent-Over Row

Rear shouldersBicepsSide shouldersOuter forearmTrapezius

Smith Machine Bent-Over Row (pronated grip)

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

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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