---
title: "Machine exercises"
description: "Machine exercises: leg press, leg extensions and curls, chest press, pec deck and assisted pull-ups. Technique on video and how to adjust the seat."
locale: en
url: "https://hi.fitness/exercises/equipment/machine"
count: 60
type: equipment
code: MACHINE
---

# Machine exercises

A machine guides the weight along one path, fixed in advance. You do not have to stabilize it or
keep it from drifting sideways, so all that is left is pushing or pulling - and the option of
taking a set to the end without a spotter.

The price is that the path was designed by an engineer, not by your body. That is why the
description of almost every position on this list starts with an adjustment: seat height, back pad
position, where the roller sits. Before you compare the weight with your last session, make sure
the machine is set up the same way.

## What does a machine do for you?

First of all, it guides the weight. Balance, holding the path, keeping the bar from wandering
sideways - none of that is your job anymore. What is left is one direction of pushing or pulling,
which in practice means the last rep can fail with no consequences at all: the stack goes back where
it came from, not onto you.

The second thing a machine does for you is choose the path, and that is also what it costs. Paths
are designed around an average build. If you are very tall or very short, the machine's axis of
rotation can miss your joint even after you adjust everything. If you set it all up the way the
description says and the movement still feels off, it makes more sense to switch machines or reach
for the free-weight version than to fight the hardware.

The third thing is isolation. Leg extensions or a pec deck deliver load to one movement at one
joint, with no torso in between. That is why machines work well at the end of a session, when your
back and grip are already tired and the muscle you want to finish off is not.

## Who gets the most out of machines?

Someone learning a pattern who has too many things to watch at once - a machine takes half of them
away. People who train alone, because a heavy set ends here without having to bail out from under a
bar. And anyone coming back after a break, where the point is a repeatable stimulus, not a record.

A separate category is the movements you cannot do with a free weight at all. An assisted machine is
the only piece of equipment that can make a pull-up lighter instead of heavier. A leg curl loads
knee flexion in a position where a dumbbell would simply fall off. A multi-hip gives resistance to
abduction and to a kickback, where standing up there is nothing for the weight to hang on.

One limit is worth knowing: a machine trains the movement it was built for, and the carryover to
free weights is partial, because the stabilizers have the whole time off. If your goal is a strong
squat or bench press, machines work as a supplement to the plan, not as the whole plan.

## Common mistakes

- **Training without adjusting anything** - Roller just above the ankles, knees bent to a right angle, back pad pulled in against your spine - those settings sit in the first step of the description because they decide which joint the machine bends around. The same plate on a different seat height is a different exercise.
- **Letting the stack drop** - The way back down is half the work. If you can hear the plates slamming into each other, the weight just got handed to the machine instead of the muscle.
- **Locking the joint at the top** - Leg extensions, the leg press and machine presses all carry the same note in their descriptions: leave a slight bend. A joint straightened all the way takes on load that the muscle is no longer holding at that point.

## Progress the movement

1. **Assistance counts the other way** - On an assisted pull-up machine the counterweight subtracts part of your body weight. Progress here means a smaller number on the stack, not a bigger one, and the end of the road is zero, which is just a pull-up bar.
2. **A harder variation at the same weight** - Iso-Lateral machines show up in the atlas in two-arm, alternating and single-arm versions. The load per side stays the same, but your torso has to resist rotation, and the stronger side stops setting the pace.
3. **A free weight is waiting at the end anyway** - The path the machine holds for you is the part you are not training. If the goal is a barbell squat or bench press, a machine carries you toward the free weight instead of replacing it for good.

## By equipment

- [Quads](https://hi.fitness/exercises/muscles/quads) - 12 exercises
- [Lats](https://hi.fitness/exercises/muscles/lats) - 8 exercises
- [Hamstrings](https://hi.fitness/exercises/muscles/hamstrings) - 7 exercises
- [Mid chest](https://hi.fitness/exercises/muscles/chest) - 6 exercises
- [Lower chest](https://hi.fitness/exercises/muscles/lower-chest) - 5 exercises
- [Calves](https://hi.fitness/exercises/muscles/calves) - 4 exercises
- [Side delts](https://hi.fitness/exercises/muscles/side-delts) - 4 exercises
- [Biceps](https://hi.fitness/exercises/muscles/biceps) - 3 exercises
- [Glutes](https://hi.fitness/exercises/muscles/glutes) - 3 exercises
- [Upper back](https://hi.fitness/exercises/muscles/upper-back) - 3 exercises
- [Triceps](https://hi.fitness/exercises/muscles/triceps) - 2 exercises
- [Core](https://hi.fitness/exercises/muscles/core) - 1 exercises
- [Rear delts](https://hi.fitness/exercises/muscles/rear-delts) - 1 exercises
- [Upper chest](https://hi.fitness/exercises/muscles/upper-chest) - 1 exercises

## All Machine exercises

- [Calf Raise Leg Press Machine](https://hi.fitness/exercises/calf-raise-leg-press-machine) - Calves · Machine
- [Seated Calf Machine](https://hi.fitness/exercises/seated-calf-machine) - Calves · Machine
- [Lying Leg Curl Machine](https://hi.fitness/exercises/lying-leg-curl-machine) - Hamstrings · Machine
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Seated Leg Curl Machine](https://hi.fitness/exercises/seated-leg-curl-machine) - Hamstrings · Machine
- [Seated Hip Abductor Machine](https://hi.fitness/exercises/seated-hip-abductor-machine) - Glutes · Machine
- [Chest Press Machine](https://hi.fitness/exercises/chest-press-machine) - Mid chest · Machine
- [Triceps Dip Machine](https://hi.fitness/exercises/triceps-dip-machine) - Triceps · Machine
- [Seated Leg Extension_both Legs](https://hi.fitness/exercises/seated-leg-extension-both-legs) - Quads · Machine
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Iso Lateral Shoulder Press Both Arm](https://hi.fitness/exercises/iso-lateral-shoulder-press-both-arm) - Side delts · Machine
- [Pec Deck Fly Machine](https://hi.fitness/exercises/pec-deck-fly-machine) - Mid chest · Machine
- [Single Leg Calf Raise Leg Press Machine](https://hi.fitness/exercises/single-leg-calf-raise-leg-press-machine) - Calves · Machine
- [Abdominal Crunches Machine](https://hi.fitness/exercises/abdominal-crunches-machine) - Core · Machine
- [Machine Fly](https://hi.fitness/exercises/machine-fly) - Mid chest · Machine
- [Tricep Extension Machine](https://hi.fitness/exercises/tricep-extension-machine) - Triceps · Machine
- [Reverse Machine Fly](https://hi.fitness/exercises/reverse-machine-fly) - Rear delts · Machine
- [Machine Lateral Raise](https://hi.fitness/exercises/machine-lateral-raise) - Side delts · Machine
- [Kneeling Leg Curl Machine](https://hi.fitness/exercises/kneeling-leg-curl-machine) - Hamstrings · Machine
- [Assisted Pull Up](https://hi.fitness/exercises/assisted-pull-up) - Lats · Machine
- [Calf Raise on Hack Squat Machine](https://hi.fitness/exercises/calf-raise-on-hack-squat-machine) - Calves · Machine
- [Machine Chest Press Incline](https://hi.fitness/exercises/machine-chest-press-incline) - Upper chest · Machine
- [Hammer Strength Iso-lateral Leg Curl_both Leg](https://hi.fitness/exercises/hammer-strength-iso-lateral-leg-curl-both-leg) - Hamstrings · Machine
- [Hammer Strength Iso-lateral Leg Curl Single Leg](https://hi.fitness/exercises/hammer-strength-iso-lateral-leg-curl-single-leg) - Hamstrings · Machine
- [Hammer Strength Iso-lateral Leg Curl_alternate Legs](https://hi.fitness/exercises/hammer-strength-iso-lateral-leg-curl-alternate-legs) - Hamstrings · Machine
- [Leg Press Machine Close Stance](https://hi.fitness/exercises/leg-press-machine-close-stance) - Quads · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press) - Mid chest · Machine
- [MTS Iso-lateral Kneeling Leg Curl](https://hi.fitness/exercises/mts-iso-lateral-kneeling-leg-curl) - Hamstrings · Machine
- [Seated Leg Extension Single Leg](https://hi.fitness/exercises/seated-leg-extension-single-leg) - Quads · Machine
- [Machine Chest Press Decline](https://hi.fitness/exercises/machine-chest-press-decline) - Lower chest · Machine
- [Multi Hip Abduction](https://hi.fitness/exercises/multi-hip-abduction) - Glutes · Machine
- [Multi Hip Glute Extension](https://hi.fitness/exercises/multi-hip-glute-extension) - Glutes · Machine
- [Iso Lateral Shoulder Press Alternate Arms](https://hi.fitness/exercises/iso-lateral-shoulder-press-alternate-arms) - Side delts · Machine
- [Leg Press Wide High Stance](https://hi.fitness/exercises/leg-press-wide-high-stance) - Quads · Machine
- [Hammer Strength Plate Loaded High Row Both Arms](https://hi.fitness/exercises/hammer-strength-plate-loaded-high-row-both-arms) - Upper back · Machine
- [Lever Leg Extension](https://hi.fitness/exercises/lever-leg-extension) - Quads · Machine
- [Chest Dip Machine](https://hi.fitness/exercises/chest-dip-machine) - Lower chest · Machine
- [Seated Leg Extension_alternate Legs](https://hi.fitness/exercises/seated-leg-extension-alternate-legs) - Quads · Machine
- [Iso Lateral Shoulder Press Single Arm](https://hi.fitness/exercises/iso-lateral-shoulder-press-single-arm) - Side delts · Machine
- [Assisted Pull Up Normal Grip](https://hi.fitness/exercises/assisted-pull-up-normal-grip) - Lats · Machine
- [Assisted Chin Up Normal Width Reverse Grip](https://hi.fitness/exercises/assisted-chin-up-normal-width-reverse-grip) - Lats · Machine
- [Single Leg Incline 45 Degree Leg Press Machine](https://hi.fitness/exercises/single-leg-incline-45-degree-leg-press-machine) - Quads · Machine
- [Hammer Strength MTS Iso-lateral Biceps Curl Both Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-biceps-curl-both-arm) - Biceps · Machine
- [Hammer Strength MTS Iso-lateral Biceps Curl Alternate Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-biceps-curl-alternate-arm) - Biceps · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press Single Arm](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press-single-arm) - Mid chest · Machine
- [Hammer Strength MTS Iso-lateral Biceps Curl Single Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-biceps-curl-single-arm) - Biceps · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press Alternate Arm](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press-alternate-arm) - Mid chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Both Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-both-arm) - Lower chest · Machine
- [Hammer Strength Plate Loaded High Row Single Arm](https://hi.fitness/exercises/hammer-strength-plate-loaded-high-row-single-arm) - Upper back · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Single Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-single-arm) - Lower chest · Machine
- [Hammer Strength Plate Loaded High Row Alternate Arms](https://hi.fitness/exercises/hammer-strength-plate-loaded-high-row-alternate-arms) - Upper back · Machine
- [Assisted Pull Up Wide Grip](https://hi.fitness/exercises/assisted-pull-up-wide-grip) - Lats · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Alternate Arms](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-alternate-arms) - Lower chest · Machine
- [Assisted Pull Up Close Grip](https://hi.fitness/exercises/assisted-pull-up-close-grip) - Lats · Machine
- [Assisted Chin Up Reverse Wide Grip](https://hi.fitness/exercises/assisted-chin-up-reverse-wide-grip) - Lats · Machine
- [Assisted Close Grip Underhand Chin Up](https://hi.fitness/exercises/assisted-close-grip-underhand-chin-up) - Lats · Machine
- [Assisted Parallel Close Grip Pull Up](https://hi.fitness/exercises/assisted-parallel-close-grip-pull-up) - Lats · Machine
- [Dumbbell Supported Sissy Squat](https://hi.fitness/exercises/dumbbell-supported-sissy-squat) - Quads · Dumbbell
- [Leg Press Wide High Stance Behind View](https://hi.fitness/exercises/leg-press-wide-high-stance-behind-view) - Quads · Machine
- [Seated Machine Hip Adductor](https://hi.fitness/exercises/seated-machine-hip-adductor) - Quads · Machine