Machine exercises

41 exercises in our library need nothing more than a gym machine. They're grouped below by the main muscle group they train. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.

By level: Beginner 39 · Intermediate 2.

By muscle group

Glutes (8 exercises)

• Leg Press Beginner
• Machine Glute Kickback Beginner
• Machine Hip Abduction Beginner
• Machine Hip Thrust Beginner
• Machine Pendulum Squat Beginner
• Machine Squat Beginner
• Single-Leg Leg Press Beginner
• Single-Leg Machine Hip Thrust Intermediate

Quads (3 exercises)

• Leg Extension Beginner
• Machine Hack Squat Beginner
• Single-Leg Leg Extension Beginner

Back (6 exercises)

• Assisted Pull-Up Beginner
• Chest-Supported Machine Row Beginner
• Machine Lat Pulldown Beginner
• Machine Pullover Beginner
• Machine Shrug Beginner
• Machine T-Bar Row Beginner

Shoulders (4 exercises)

• Incline Machine Chest Press Beginner
• Machine Lateral Raise Beginner
• Machine Shoulder Press Beginner
• Reverse Pec Deck Beginner

Chest (5 exercises)

• Assisted Chest Dip Beginner
• Assisted Dip Beginner
• Machine Chest Press Beginner
• Pec Deck Beginner
• Seated Machine Dip Beginner

Triceps (1 exercise)

• Triceps Extension Machine Beginner

Hamstrings (4 exercises)

• Lying Leg Curl Beginner
• Seated Leg Curl Beginner
• Standing Leg Curl Beginner
• Reverse Hyperextension Intermediate

Abs (1 exercise)

• Machine Crunch Beginner

Biceps (3 exercises)

• Assisted Chin-Up Beginner
• Machine Biceps Curl Beginner
• Preacher Machine Biceps Curl Beginner

Lower back (1 exercise)

• Machine Back Extension Beginner

Calves (4 exercises)

• Leg Press Calf Raise Beginner
• Seated Calf Raise Beginner
• Single-Leg Machine Calf Raise Beginner
• Standing Calf Raise Beginner

Other muscles (1 exercise)

• Machine Hip Adduction Beginner

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Exercises by equipment

Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Smith machine · Resistance bands

By muscle

Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques

Exercise names glossary

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)