Exercise Guides for Machines with Photos and Instructions

Machines are an excellent way to add variety to your workouts and hit your muscles with a wide range of different angles to stimulate muscle growth and strength. Even though free weights, like dumbbells and barbells, will provide the biggest bang for your buck when it comes to packing on quality muscle and increasing strength levels, you can still get a great workout by implementing different machines into your weight training routine. The great thing with high quality fitness machines, such as Hammer Strength, is that they incorporate a nice blend of free weights into their equipment since you actually load free weight plates onto the machines. This allows for the safety and stability of a machine with the added benefit of adding a large amount of weight to the machine to help you build maximum muscle. People who don’t like the idea of lifting free weights, due to safety concerns, can choose to use machines without worrying about getting hurt and causing injuries. Using different machines in the gym is also a great way to create new and interesting workouts to keep you motivated. Most people get bored doing the same workouts every week, so adding a variety of exercises with unique equipment is a great way to keep your routines fun and exciting! Below is a list of exercise guides using machines which is broken up into specific muscle groups so you can build your own custom workouts to help reach your fitness goals!

Abs:

• Abdominal Crunch Machine
• Abdominal Cable Crunches

Back:

• Seated Cable Rows
• Smith Machine Rows
• Lying T Bar Rows
• Machine Rows
• Reverse Grip Pulldowns
• Straight Arm Pulldowns
• V Bar Pulldowns
• Wide Grip Pulldowns
• Wide Grip Rear Pulldowns
• Smith Machine Good Mornings

Biceps:

• Cable Rope Hammer Curls
• Cable Preacher Curls
• Lying Straight Bar Cable Curls
• Lying High Cable Curls
• Machine Preacher Curls
• Two Arm Cable Curls
• Standing Cable Curls
• Single Arm Cable Curls
• FreeMotion Two Arm Cable Curls

Butt:

• Cable Kickbacks
• Smith Machine Good Mornings
• Leg Presses
• Smith Machine Squats

Calves:

• Leg Press Machine Calf Press
• Hack Machine Calf Raises

Chest:

• Incline Bench Cable Flyes
• Smith Machine Incline Bench Press
• Pec Deck Butterflys
• Cable Crossovers
• Flat Bench Cable Flyes
• Machine Bench Press
• Smith Machine Bench Press
• FreeMotion Cable Crossovers

Forearms:

• Reverse Cable Curls
• Seated Low Cable Wrist Curls

Hamstrings:

• Lying Leg Curls
• Seated Leg Curls
• Smith Machine Stiff Leg Deadlifts
• Standing Leg Curls
• One Legged Cable Kickbacks
• One Leg Lying Curls
• One Leg Seated Curls

Quadriceps:

• Cable Inner Thighs Pulls
• Hack Squats
• Leg Extensions
• Leg Presses
• Machine Squats
• One Leg Hack Squats
• Smith Machine Squats
• Thigh Abductors
• Thigh Adductors
• One Leg Extensions
• One Leg Presses
• One Leg Machine Squats

Shoulders:

• One Arm Front Cable Raises
• Smith Machine Front Deltoid Presses
• Machine Deltoid Military Presses
• Standing Low Cable Deltoid Raises
• FreeMotion Overhead Cable Presses
• Bent Over Cable Rear Deltoid Raises
• Seated Cable Rear Lateral Raises
• Smith Machine Behind The Head Deltoid Presses

Trapezius (Traps):

• Cable Shrugs
• Low Cable Rows To Neck
• Smith Machine Shrugs
• Smith Machine Upright Rows
• Cable Upright Rows

Triceps:

• Cable Lying Extensions
• Cable Single Arm Extensions
• Cable Rope Overhead Extensions
• Kneeling Cable Concentration Extensions
• Kneeling Cable Extensions
• Low Cable Extensions
• Reverse Grip Pushdowns
• Smith Machine Close Grip Bench Presses
• Low Cable Single Arm Extensions
• Straight Bar Pushdowns
• Rope Pushdowns
• V Bar Pushdowns
• Machine Hammer Extensions

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