Machine Exercises
71 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Leg Press
Machine
Vastus lateralisRectus femoris
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Hack Squat
Machine
Vastus lateralisRectus femoris
Leverage Chest Press
Machine
Middle chest
Machine Shoulder (Military) Press
Machine
Anterior deltoid
Ab Crunch Machine
Machine
Upper abs
Butterfly
Machine
Middle chest
Rowing, Stationary
Machine
Vastus lateralisVastus medialisGluteus maximus
Seated Calf Raise
Machine
Soleus
Thigh Abductor
Machine
AbductorsGluteus medius
Incline Treadmill Walk
Machine
Quadriceps
Dip Machine
Machine
Triceps lateral headTriceps medial head
Glute Ham Raise
Machine
Biceps femoris
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Leverage Decline Chest Press
Machine
Lower chest
Leverage High Row
Machine
Middle back
Leverage Incline Chest Press
Machine
Upper chest
Leverage Iso Row
Machine
Lower lats
Leverage Shoulder Press
Machine
Anterior deltoid
Lying Machine Squat
Machine
Vastus lateralisVastus medialis
Lying T-Bar Row
Machine
Middle back
Machine Bench Press
Machine
Middle chest
Narrow Stance Hack Squats
Machine
Vastus medialisVastus lateralisRectus femoris
Narrow Stance Leg Press
Machine
Vastus medialisVastus lateralisRectus femoris
Reverse Hyperextension
Machine
Biceps femoris
Bicycling, Stationary
Machine
Vastus lateralisVastus medialisRectus femoris
Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Press On The Leg Press Machine
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf-Machine Shoulder Shrug
Machine
Upper traps
Elliptical Trainer
Machine
Vastus lateralisVastus medialisRectus femoris
Jogging, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Leverage Shrug
Machine
Upper traps
Machine Bicep Curl
Machine
Biceps short head
Machine Preacher Curls
Machine
Biceps short head
Machine Triceps Extension
Machine
Triceps lateral headTriceps medial head
Recumbent Bike
Machine
Vastus lateralisVastus medialisRectus femoris
Reverse Machine Flyes
Machine
Posterior deltoid
Running, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Single-Leg Leg Extension
Machine
Rectus femorisVastus lateralisVastus medialis
Stairmaster
Machine
Vastus lateralisVastus medialisGluteus maximus
Standing Leg Curl
Machine
Biceps femoris
Step Mill
Machine
Vastus lateralisVastus medialisGluteus maximus
Thigh Adductor
Machine
Adductors
Walking, Treadmill
Machine
Vastus lateralisVastus medialis
Alternating Leg Press
Machine
Vastus lateralisVastus medialis
Machine Lat Pulldown
Machine
Lats
Machine One-Arm Shoulder Press
Machine
Anterior deltoid
Machine Seated Row
Machine
Middle back
Machine-Assisted Chest Dip
Machine
Lower chest
Machine-Assisted Chin-Up
Machine
Lower lats
Machine-Assisted Pull-Up
Machine
Lats
Machine-Assisted Triceps Dip
Machine
Triceps
One-Arm Machine High Row
Machine
Upper lats
Reverse-Grip Machine Lat Pulldown
Machine
Lower lats
Single-Leg Press
Machine
Gluteus maximus
Wide-Stance Leg Press
Machine
Gluteus maximus
Hack Machine Calf Raise
Machine
Medial gastrocnemiusLateral gastrocnemius
Lever Back Extension
Machine
Lower back
Machine Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Machine Hammer-Grip Curl
Machine
Brachialis
Machine Hand Gripper
Machine
Forearm flexors
Machine Hip Extension
Machine
Gluteus maximus
Machine Kneeling Leg Curl
Machine
Biceps femoris
Machine Lateral Raise
Machine
Lateral deltoid
Machine Pullover
Machine
Lats
Machine Seated Hip Adduction
Machine
Adductors
Rotary Calf Machine
Machine
Medial gastrocnemiusLateral gastrocnemius
Single-Leg Calf Press on Leg Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Programs with these exercises
Beginner Gym Machine Workout
One full-body workout on machines only: a guided path, simple setup, safe to start without a coach.
Beginner · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym