Machine exercises
Machine exercises in the Fitness Coach catalogue: 63 exercises. Mostly for: Back, Legs, Chest.
Back · Beginner
Machine-Assisted Pull-Up (Greater Range)
A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Triceps · Beginner
Assisted Triceps Dip (kneeling)
A counterweighted dip variation performed from a kneeling setup. It emphasizes triceps strength while machine assistance reduces the effective bodyweight load.
Legs · Beginner
Single-Leg Extension
The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh.
Triceps · Beginner
Seated Dip Machine
Machine Triceps Dips focus on isolating the triceps muscles using a specialized machine.
Back · Intermediate
One-Arm Lever High Row
A unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
Forearms · Beginner
Hand Gripper
A compact exercise tool designed to strengthen the muscles of the forearms, hands, and fingers. It consists of two handles connected by a resistance spring. Regular use can improve grip strength, enhance endurance, and support overall hand health.
Shoulders · Beginner
Machine Lateral Raise
An isolation exercise targeting the lateral deltoid muscles. It involves using a specialized machine that provides stability and controlled movement, allowing for focused muscle engagement. This exercise is ideal for building shoulder width and improving shoulder symmetry.
Chest · Beginner
Machine Chest Press
A resistance exercise targeting the pectoral muscles, primarily the pectoralis major, with secondary activation of the triceps and anterior deltoids.
Back · Intermediate
One-Arm Seated Row
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
Chest · Beginner
Machine Chest Press Hammer Grip
A resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
Biceps · Intermediate
Preacher Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm.
Legs · Intermediate
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
Back · Beginner
Lever Back Extension
A strength training exercise targeting the lower back muscles, specifically the erector spinae.
Legs · Beginner
Machine Calf Raises
Machine Calf Raises target the calf muscles, primarily the gastrocnemius and soleus. This exercise is performed using a specialized machine that allows for controlled movement and resistance, making it effective for building strength and size in the lower leg muscles.
Glutes · Beginner
Seated Hip Abduction
Targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Legs · Beginner
Prone Lying Leg Curl
An isolation exercise targeting the hamstrings. It involves flexing the knees against resistance while lying face down on a leg curl machine. This exercise helps in strengthening the hamstrings, improving knee joint stability, and enhancing overall lower body performance.
Triceps · Beginner
Katana Triceps Extension
An isolation exercise targeting the triceps brachii, particularly focusing on the long head. This exercise is performed using a cable machine with a rope attachment, allowing for a full range of motion and continuous tension on the triceps.
Back · Intermediate
Lever High Row
A machine pulling exercise with a high handle path. It emphasizes the upper back, lats, rear deltoids, and scapular control through a guided resistance path.
Triceps · Beginner
Underhand Triceps Extension
An isolation exercise that targets the triceps brachii, specifically emphasizing the medial head. This exercise is performed using a cable machine with an underhand grip, which can help reduce stress on the elbows and enhance muscle engagement.
Back · Beginner
Machine-Assisted Pull-Up (Partial Range)
A vertical pulling exercise on a counterweight machine. This demonstration ends at a lower upper position than the related greater-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Chest · Intermediate
Lying Chest Press
The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine.
