Tag: machine

Exercise Guide Lower body

Smith chair squat

The Smith chair squat is different from the barbell squat and Smith squat in that it is glute-dominant whereas the barbell and Smith squats are quad-dominant.

Exercise Guide Back

Machine back extension

An isolation exercise, the machine back extension targets your erector spinae (spinal erectors), a group of deep muscles that run all the way up your spine.

Exercise Guide Back

Machine one-arm row

A compound pull exercise, the machine one-arm row works multiple back, arm, and chest muscles and is great for developing unilateral functional upper-body...

Exercise Guide Back

Gripless shrug

The gripless shrug is an isolation exercise that targets your upper trapezius, while your middle trapezius and levator scapulae act as synergists.

Exercise Guide Lower body

Kneeling leg curl

Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...

Exercise Guide Back

Machine high row

Compared with other pull exercises, the machine high row hits your muscles from a different angle and can be used both unilaterally and bilaterally.

Exercise Guide Lower body

Sled calf press

Most people don't realize that you can use the sled/leg press machine to work your calves. The exercise is called the sled calf press (aka the leg press calf...

Exercise Guide Chest

Machine chest press

The machine chest press is a compound upper-body exercise that targets your lower pectoralis major. It's very useful when you don't have a spotter for the...

Exercise Guide Chest

Machine fly

The machine fly is an isolation exercise for your lower pectoralis major. Use it to warm up your pecs, pre-exhaust them, or flush them at the end of a chest...

Exercise Guide Back

Inverted row

The inverted row is arguably one of the most effective exercises for your back! Learn how to perform it and its advanced variations using proper form.

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