Gym Equipment Exercises

Cable Lat Pulldown (Wide Grip)

The wide-grip lat pulldown is one of the classic bodybuilding exercises used to help build a stronger back. Steps : 1.) Start by sitting under a cable pull down machine that has a wide bar attachment and grab it with a wide overhand grip. 2.) While keeping your abs drawn in and back straight, pull down the bar to your upper chest. 3.) Hold for a count at the bottom position, squeeze your lats and then slowly return back to the starting position.

Machine Leg Extension

The leg extension exercise is a staple in weight lifting for building strong legs and overall body strength. Steps : 1.) Begin by adjusting the seat of the leg extension bench so that your knees have a full range of motion and the footpad fits over your legs above your ankles. 2.) Take hold of the machine handles, keeping your hips and back up against the bench, and slowly extend your legs until your legs are straight. 3.) Hold this position for a count, then return back to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Use controlled movements for this exercise, do not swing the weight up. 2.) Refrain from locking your knees as this can result in injury.

Cable Tricep Pushdown (Rope)

The rope triceps pushdown exercise uses a rope to target the triceps muscle for better definition and bigger arms. Steps : 1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip. 2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs. 3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle. 4.) Hold this position for a count and return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Seated Row

The cable seated row is a popular exercise targeting the muscles of the upper and middle back. Here's a step-by-step guide to performing the cable seated row correctly: Set Up the Machine: Attach the desired handle to the cable row machine. Adjust the seat and chest pad (if available) so that you can reach the handle comfortably without overextending. Starting Position: Sit down on the machine with your feet securely placed on the footrests. Your knees should be slightly bent. Grasp the handle with both hands, using an overhand or neutral grip (palms facing each other). Sit with a straight back and slight lean forward from the hips, keeping your chest up and core engaged. Executing the Row: Pull the handle towards your torso, leading with your elbows. Your elbows should stay close to your body. As you pull, squeeze your shoulder blades together and keep your back straight. Avoid using your lower back to pull; focus on using your upper and middle back muscles. End Position: Pull the handle until it reaches your torso, typically around the lower chest or upper abdomen. Hold this position for a brief moment to maximize the contraction in your back muscles. Return to Starting Position: Slowly extend your arms and return the handle to the starting position, maintaining control of the weight throughout the movement. Keep your back straight and avoid rounding your shoulders as you return to the start.

Machine Fly

The Machine Fly, also known as the Pec Deck Fly or Seated Machine Fly, is an excellent exercise for isolating and targeting the chest muscles, particularly the pectoralis major. Here’s how to perform it correctly: Setup: Adjust the seat height so that the handles of the machine are at chest level when you sit down. Sit on the machine with your back flat against the backrest and your feet flat on the floor. Starting Position: Grasp the handles with an overhand grip (palms facing forward) or a neutral grip (palms facing each other), depending on the machine design. Position your arms so that they are slightly bent at the elbows and in line with your shoulders. Your elbows should be slightly below shoulder level. Keep your back pressed firmly against the backrest and your chest lifted. Engage Your Core: Tighten your abdominal muscles to maintain a stable torso throughout the exercise. Perform the Fly: Exhale as you bring the handles together in front of your chest in a wide arc, keeping your elbows slightly bent. Focus on squeezing your chest muscles as you bring the handles together. Do not let your shoulders roll forward; keep them back and down throughout the movement. Pause: Briefly pause at the peak contraction when the handles are together, focusing on squeezing your chest muscles. Return to Starting Position: Inhale as you slowly and controlled return the handles to the starting position, allowing your chest muscles to stretch.

Machine Leg Press

The leg press exercise is a variation of leg press workouts which targets the external muscles of the legs by placing your feet closely together. Steps : 1.) Start off sitting on a leg press machine with your feet on the crosspiece about 6 inces apart with your toes pointed outward. 2.) Once in position, grab the handles on the sides of the machine, release the locks, slowly bend down at your knees and bring the weight as far as possible towards your chest. 3.) Hold for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not lock your knees at the top as this can result in injury.

Machine Seated Leg Curl

The seated leg curl exercise is another option to the lying leg curls workout to help build the hamstrings. Steps : 1.) Start by adjusting the machine so that the footpad is above your heels, then sit upright with your abs tightly drawn in and your legs positioned in front of you. 2.) Slowly curl your legs back towards your buttock and hold for a 1-2 count. 3.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Do not use momentum and resist swinging the weight or moving too quickly though the exercise.

Machine Leg Curl (Prone)

Steps : 1.) Facing bench, stand between bench and lever pads. 2.) Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. 3.) Raise lever pad to back of thighs by flexing knees. 4.) Lower lever pads until knees are straight. 5.) Repeat for the desired amount of reps and sets.

Machine Shoulder Press

The Machine Shoulder Press is a popular exercise targeting the upper back and shoulder muscles, particularly the deltoids, and can also engage the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Position Yourself: Sit on the seat with your back firmly against the backrest. Grip the handles with a pronated grip (palms facing forward) and your elbows bent at a 90-degree angle. Engage Your Core: Keep your feet flat on the ground. Engage your core muscles to stabilize your body throughout the movement. Press the Handles Upward: Exhale as you press the handles upward. Extend your arms fully, but do not lock your elbows at the top of the movement. Lower the Handles: Inhale as you slowly lower the handles back to the starting position. Control the movement to avoid letting the weights drop quickly.

Dip

Performing a bodyweight dip is an excellent way to build strength in the triceps, chest, and shoulders. Here’s how to do it correctly: Set Up: Position yourself between the parallel bars and grip them firmly with your hands, thumbs wrapped around the bars. Jump or step up so your arms are fully extended and supporting your body weight. Keep your arms straight and your legs crossed at the ankles if desired for stability. Starting Position: Maintain an upright posture with your chest up and shoulders back. Engage your core to keep your body stable. Executing the Dip: Lower your body by bending your elbows, keeping them close to your body. Lean slightly forward to engage your chest muscles more, or stay more upright to focus on your triceps. Continue lowering until your upper arms are parallel to the ground or your shoulders are just below your elbows. End Position: At the bottom of the movement, your elbows should be at about a 90-degree angle, and you should feel a stretch in your chest and triceps. Return to Starting Position: Push yourself back up by straightening your arms, bringing your body back to the starting position. Avoid locking your elbows at the top to keep tension on the muscles.

Cable Rope Face Pull

Steps : 1.) Start by facing a high pulley cable machine with either a rope or dual handles connected to the machine. 2.) Grab onto the handles and pull the weight directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Tricep Pushdown (V-Bar)

The triceps pushdown v-bar exercise uses the v-shaped bar to target the tricep muscle and build bigger arms. Steps : 1.) Start by standing in front of a cable machine and attaching a v-bar attachment to a high pulley. 2.) Grab onto the v-bar with an overhand (palms facing down) grip, keeping your abs drawn in tightly and back straight as this will be your starting position. 3.) Making sure that you keep your elbows in at your sides and push the bar straight down towards your thighs, until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, isolating the tricep and then return back to the start. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You are able to place one foot in front of the other for a better stance.

Cable Rope Overhead Tricep Extension

The cable rope overhead triceps extension exercise works the tricep muscle by reaching behind your neck and helping build stronger and bigger arms. Steps : 1.) Start by standing with your feet shoulder-width apart, keeping your back straight and abs tightly drawn in. 2.) Grab and hold onto a rope extension with both hands with your palms facing up and raise the rope over your head as this will be your starting position. 3.) Slowly lower the rope attachment in an arc motion behind your head, feeling a stretch and isolating your tricep muscles. 4.) Hold this position for a count, then slowly raise the rope back up to the start. 5.) Repeat for as many reps and sets as desired.

Machine Hip Abduction

The hip abduction exercise works the muscles of the outer thigh and strengthens the leg muscles. Steps : 1.) Start by sitting on the machine and place your knees against the pads. 2.) Draw your abs in and abduct or move your thighs apart against the pads. 3.) Slowly return to the starting position and repeat.

Machine Reverse Fly

Steps : 1.) Start by adjusting the handles on a fly machine so that they are fully to the rear in place for reverse flys and positioning the seat so that the handles are at shoulder level. 2.) Grab the handles so that your hands are facing inwards and then pull your arms out to your sides and as far back as possible, contracting your rear deltoids. 3.) Keep this motion until you feel a stretch in your shoulders then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Seated Row

Steps : 1.) Start off sitting on a fixed row machine, grabbing the handles in front of you so that your arms are in a full extension and chest is up against the pad in front of you. 2.) Slowly contract your back muscles moving your shoulder blades with your arms and pull back on the machine. 3.) Hold as you reach a peak position and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Bench Press

The bench press machine exercise targets the chest muscles and offers more stability for people new to the exercise. Steps : 1.) Start by adjusting a bench press machine so that when you sit at the machine, the bars are positioned at chest height. 2.) Place your hands upon the bars and place your feet flat on the foot rests in front of you as this will be your starting position. 3.) Press out, by extending your arms out as far as possible, in a slow and steady motion until you feel a stretch in your tricep muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Machine Seated Calf Raise

The seated calf raise exercise is one of the simplest and most effective calf workouts. Steps : 1.) Start off sitting at a calf raise machine, putting the balls of your feet on the footpad and your thighs under the leg pad above your knees as this will be your starting position.. 2.) Unlock the bar and slowly raise your toes up as high as possible, feeling a stretch in your calf muscles. 3.) Once you reach the top position, hold for a count then return back to the start. 4.) Repeat for as many reps and sets as desired.