Gym machines & apparatus exercises
137 movements — how to perform them, what they train, and the mistakes to avoid.
Fixed paths, so you can push close to failure with less to go wrong — plus the gym apparatus that fits nowhere else: sleds, dip bars, battle ropes. Useful for beginners learning a pattern and for anyone training around an injury.
Chest (26)
Alternating Dumbbell Bench PressDumbbells · intermediate
Assisted Chest DipMachine · beginner
Barbell Bench PressGym · intermediate
Barbell Floor PressBarbell · intermediate
Cable CrossoverCables · intermediate
Cable FlyCables · beginner
Chest DipGym · advanced
Decline Barbell Bench PressBarbell · intermediate
Decline Dumbbell PressDumbbells · intermediate
Dumbbell Bench PressDumbbells · beginner
Dumbbell Chest FlyDumbbells · intermediate
Dumbbell PulloverDumbbells · intermediate
Dumbbell Squeeze PressDumbbells · beginner
Incline Barbell Bench PressBarbell · intermediate
Incline Dumbbell FlyDumbbells · intermediate
Incline Dumbbell PressDumbbells · beginner
Incline Machine Chest PressMachine · beginner
Landmine Chest PressBarbell · beginner
Low-to-High Cable FlyCables · beginner
Machine Chest PressMachine · beginner
Pec Deck Machine FlyMachine · beginner
Reverse-Grip Barbell Bench PressBarbell · advanced
Single-Arm Cable Chest PressCables · intermediate
Single-Arm Dumbbell Bench PressDumbbells · intermediate
Smith Machine Bench PressMachine · beginner
Standing Cable Chest PressCables · beginner
Back (27)
Assisted Pull-Up MachineMachine · beginner
Barbell Bent-Over RowBarbell · intermediate
Barbell ShrugBarbell · beginner
Cable Lat PulloverCables · intermediate
Cable ShrugCables · beginner
Chest-Supported RowDumbbells · beginner
Chin-UpPull-up bar · intermediate
Close-Grip Lat PulldownCables · beginner
Landmine RowBarbell · intermediate
Lat PulldownCables · beginner
Machine High RowMachine · beginner
Machine Low RowMachine · beginner
Neutral-Grip Pull-UpPull-up bar · intermediate
Pendlay RowBarbell · advanced
Pull-UpPull-up bar · advanced
Reverse Pec Deck FlyMachine · beginner
Seal RowBarbell · intermediate
Seated Cable RowCables · beginner
Single-Arm Cable RowCables · beginner
Single-Arm Lat PulldownCables · intermediate
Smith Machine RowMachine · beginner
Straight-Arm PulldownCables · intermediate
T-Bar RowBarbell · intermediate
Underhand Barbell RowBarbell · intermediate
Weighted Pull-UpPull-up bar · advanced
Wide-Grip Lat PulldownCables · beginner
Wide-Grip Pull-UpPull-up bar · advanced
Shoulders (8)
Battle RopesGym · beginner
Cable Lateral RaiseCables · beginner
Chest-Supported Rear Delt FlyGym · beginner
Face PullCables · beginner
Incline Bench Lateral RaiseGym · intermediate
Machine Lateral RaiseMachine · beginner
Machine Shoulder PressMachine · beginner
Standing Overhead PressBarbell · intermediate
Biceps (9)
Barbell Biceps CurlBarbell · beginner
Barbell Drag CurlBarbell · intermediate
Cable Biceps CurlCables · beginner
Cable Rope Hammer CurlCables · beginner
EZ-Bar Biceps CurlBarbell · beginner
EZ-Bar Preacher CurlBarbell · intermediate
High Cable CurlCables · intermediate
Machine Preacher CurlMachine · beginner
Single-Arm Cable CurlCables · intermediate
Triceps (12)
Cable Triceps KickbackCables · beginner
Close-Grip Bench PressBarbell · intermediate
Close-Grip Floor PressBarbell · intermediate
Dumbbell SkullcrusherDumbbells · intermediate
EZ-Bar Overhead Triceps ExtensionBarbell · intermediate
EZ-Bar SkullcrusherBarbell · intermediate
JM PressBarbell · advanced
Overhead Cable Triceps ExtensionCables · intermediate
Parallel Bar Triceps DipGym · advanced
Rope Triceps PushdownCables · beginner
Seated Machine Triceps ExtensionMachine · beginner
Single-Arm Cable PushdownCables · beginner
Forearms & grip (2)
Quads (16)
Barbell Back SquatBarbell · intermediate
Barbell Box SquatBarbell · intermediate
Barbell Walking LungeBarbell · advanced
Belt SquatMachine · intermediate
Front SquatBarbell · advanced
Hack SquatMachine · intermediate
Incline WalkBodyweight · beginner
Landmine SquatBarbell · beginner
Leg ExtensionMachine · beginner
Leg PressMachine · beginner
Overhead SquatBarbell · advanced
Single-Leg Leg PressMachine · intermediate
Sled PushGym · intermediate
Smith Machine SquatMachine · beginner
Zercher SquatBarbell · advanced
Zone 2 CyclingMachine · beginner
Hamstrings (14)
Back ExtensionGym · beginner
Barbell Good MorningBarbell · advanced
Barbell Romanian DeadliftBarbell · intermediate
Barbell Stiff-Leg DeadliftBarbell · advanced
Cable Romanian DeadliftCables · intermediate
Conventional DeadliftBarbell · advanced
Deficit DeadliftBarbell · advanced
Glute Ham RaiseGym · advanced
Lying Leg CurlMachine · beginner
Seated Good MorningBarbell · advanced
Seated Leg CurlMachine · beginner
Single-Leg Lying Leg CurlMachine · beginner
Smith Machine Romanian DeadliftMachine · beginner
Snatch-Grip DeadliftBarbell · advanced
Glutes (6)
Calves (4)
Core & abs (3)
Cardio & conditioning (10)
Backward Sled DragGym · beginner
Bike Sprint IntervalMachine · intermediate
Box JumpGym · intermediate
Elliptical IntervalMachine · beginner
Rowing IntervalMachine · intermediate
Rowing MachineMachine · beginner
Stair Climber MachineMachine · beginner- Trap Bar CarryGym · intermediate
Treadmill Sprint IntervalMachine · intermediate- Wall Ball ShotGym · intermediate
Other equipment
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