Cables and Pulleys Machines Equipment

Cable Cross Over Machine

Most gyms have an assortment of cable and pulley machines. Usually there is a weight stack that is connected to a long cable that has a small handle or bar at the end. You can perform exercises for your entire body utilizing pulleys. 

Pec Deck Machine Equipment

Pec Deck Machine

This is a great machine for isolating the pectoral muscles (chest). Some pec decks have two vertical arm pads that you place your forearms against, while others have handles that you hold in your hands. 

Lat Pull Down Machine Equipment

Lat Pull Down Machine

This movement is similar to a chin-up. While many believe that chin-ups are superior compared to the lat pull down, they have one major restriction. The user has to be able to lift their bodyweight. Many people are not strong enough to effectively work their backs with chin-ups, so the lat pull down is a great alternative.

Leg Adduction / Abduction Machine Equipment

Leg Abduction Machine

Leg Adduction Machine

This machine works the inner thighs (adduction) and the outer thighs (abduction). Some gyms have two separate machines for adduction and abduction, while other gyms will have both exercises combined into one machine. 

Calf Machines Equipment

Seated Calf Machine

Standing Calf Machine

There are two types of calf machines - standing calf raise, and the seated calf raise. The standing calf raise targets the upper calf muscles (gastrocnemius) and the seated calf raise works the lower calf muscles (soleus). 

Leg Curl Machine Equipment

Leg Curl Machine

This machine is one of the best hamstring exercises. Some gyms may have a leg extension and leg curl machine built into one machine, like in most home gym machines. 

Leg Extension Machine Equipment

Leg Extension Machine

This machine is excellent for isolating the quadriceps muscles. Many people like to use this exercise for pre-exhausting their quadriceps and warming up the knee joints before moving on to squats or leg presses. 

Hack Squat Machine Equipment

Hack Squat Machine

This is a good variation of the traditional barbell squat. This is good for developing the outer sweep of the thighs.

Leg Press Machine Equipment,

Machines allow you to perform a wide variety of exercises. Some machines are designed to work individual muscles, while other machines consist of a multi-station that works the whole body. Most home gym machines are multi-station machines because they are much cheaper and take up less space then having different machines for each muscle group.

Machines have advantages and they have disadvantages. They are generally easier to use and safer then free weights. But free weights tend to stimulate more muscle because you have to use more stabilizer muscles in order to balance the free weights.

The best situation is to include both free weight and machine exercises in your workouts, this way you can get the best of both worlds. 


Leg Press Machine 

Leg Press Machine

While many, including myself, believe that squats are the best overall leg exercise. The leg press is best machine leg exercise. Most leg press machines are set on a 45 degree angle. With the leg press you can safely lift heavy weights without worrying about slipping or falling. It places less stress on the lower back and knees then squats.