Machine exercises

Machine: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What weight machines are for

Machines guide the movement along a fixed path. That makes them easy to learn, safe to push close to failure without a spotter, and good for isolating one muscle. They also allow heavy work for the legs or back with less load on the spine.

Technique and safety

Adjust the seat and pads so the joint you are moving lines up with the machine's pivot. Move through the full range under control, and do not let the weight stack crash between reps.

Five to start with

  1. 1
    BeginnerLeg Press

    Heavy work for the quads and glutes without loading the spine.

  2. 2
    BeginnerMachine Chest Press

    A guided chest press, easy to push hard.

  3. 3
    BeginnerIso-Lateral Machine Pulldown

    A pulldown where each arm works on its own path.

  4. 4
    BeginnerLying Leg Curl

    Isolates the hamstrings.

  5. 5
    BeginnerMachine Shoulder Press

    A guided overhead press for the shoulders.

All 100+ machine exercises

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